In our fast-paced world, stress can strike at any moment—during a demanding work meeting, stuck in rush hour traffic, or before a difficult conversation. While we can't always change our circumstances, we can change our physiological response to them through the breath. At Thicket Labs, we teach these powerful techniques to help you find instant calm anywhere, anytime.
1. Box Breathing (Sama Vritti)
This technique is used by Navy SEALs to stay calm under pressure. The name comes from the four equal parts of the breath cycle:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Box breathing activates the parasympathetic nervous system and can be done anywhere—even in a meeting or while driving. The key is to make each phase equal in duration. If 4 counts feels too long, start with 2 counts and build up gradually.
2. 4-7-8 Breathing (Relaxing Breath)
Popularized by Dr. Andrew Weil, this technique is particularly effective for reducing anxiety and promoting sleep. Here's how it works:
- Inhale quietly through your nose for 4 counts
- Hold your breath for 7 counts
- Exhale completely through your mouth for 8 counts, making a whooshing sound
The extended exhale is key—it directly stimulates the vagus nerve, which controls the relaxation response. Practice this technique for 4 breath cycles before bed, before a stressful event, or whenever you need to reset.
3. Nostril Breathing (Nadi Shodhana)
This ancient yogic technique balances the left and right hemispheres of the brain and calms the nervous system. Unlike the previous techniques, this one involves breathing through alternate nostrils:
- Use your right thumb to close your right nostril
- Inhale through the left nostril
- Use your ring finger to close the left nostril
- Exhale through the right nostril
- Inhale through the right nostril
- Close the right nostril and exhale through the left
This completes one round. Aim for 5-10 rounds, keeping the breath smooth and silent. This practice is particularly helpful when you feel scattered or overwhelmed.
Putting It All Together
The beauty of breathwork is its accessibility—you don't need a mat, special clothes, or even a quiet space. These techniques can be practiced at your desk, in your car, or in line at the grocery store.
At Thicket Labs, we incorporate these breathing techniques into all of our classes, and we offer dedicated breathwork sessions where you can go deeper into the practice. Start with just a few minutes each day, and notice how these simple practices can transform your relationship with stress.