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Breathe Through It
Fast Techniques to Calm Anxiety
Grant Chiasson
January 29, 2025 • Read Time: 5 minutes
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When stress triggers fight-or-flight mode, your breath becomes shallow, your heart races, and tension builds. The fastest way to regain control? Intentional breathing. In just a few minutes, you can shift from panic to calm using simple breath work techniques.
1. Box Breathing (4-4-4-4 Method)
Used by Navy SEALs to stay calm under pressure, this technique helps regulate your nervous system:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat 4–5 times to feel grounded.
2. Extended Exhale Breathing
When anxious, we often inhale too much. Try slowing down your exhale to activate the parasympathetic nervous system (your "rest and digest" mode):
Inhale for 4 seconds
Exhale for 6–8 seconds
Repeat until your heart rate slows and your body relaxes.
3. Nasal Breathing
Breathing through your nose instead of your mouth increases oxygen flow and reduces stress hormones:
Breathe in deeply through your nose
Exhale slowly through your nose
Practicing these techniques daily can rewire your body's stress response, making you more resilient under pressure. Next time anxiety strikes, start with the breath—it’s your built-in reset button.
If you’re looking to improve your mental clarity, performance, or overall wellness through sport psychology principles, I’d love to help you on your journey. Whether you’re an athlete, a parent, or simply someone looking to get your life back on track, I offer coaching that combines mental performance strategies with real-world, practical advice.
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Tools & Resources to Elevate Your Growth
Resilience is built with the right tools, practices, and support systems. Here are some resources to help you strengthen your mind, body, and emotional well-being:
The Movement Memo by Eric Hinman: Stay inspired with Eric Hinman’s Movement Memo newsletter, packed with actionable tips on performance, recovery, and mindset. Read more here.
SunTheanine for Mental Clarity: Support your mental clarity and relaxation with this non-sedating supplement—perfect for managing stress while staying sharp. Learn more here.
Trace Minerals Magnesium Glycinate Capsules: Boost recovery and relaxation with this premium magnesium supplement, an essential tool for calming your body and mind. Explore here.
Cold Exposure Made Simple – The Pod Company: Take your resilience practice to the next level with The Pod Company Cold Plunge. Cold plunges train your body to handle stress, boost focus, and build confidence.
Fuel Your Mornings – Lifeboost Coffee: Energize your resilience routine with Lifeboost Coffee. Organic, low-acid, and rich in flavor—this clean energy boost keeps you sharp and ready for anything.
BetterHelp Online Therapy: Resilience is about knowing when to seek support. Talk to a licensed therapist through BetterHelp for professional guidance in managing stress, building emotional strength, and navigating life’s challenges.
Eric Hinman on Recovery & Resilience: Gain valuable insights on recovery and resilience by watching Eric Hinman’s talk. Watch it here.
The Power of Cold Exposure: Discover how cold therapy builds both physical and mental resilience in this insightful video. Watch it here.