Breathwork for Stress Relief: Simple Techniques for Everyday Calm
In the fast pace of everyday life, stress can quietly build in our bodies and minds — impacting our sleep, focus, emotions, and even physical health. But sometimes the most powerful tools for relief are already within us. Breathwork — the practice of conscious breathing — is one of the most accessible and effective ways to reset and restore balance, and you don’t need any equipment or prior experience to begin.
At The MATS, we often weave breathwork into our yoga, meditation, and restorative practices because it offers immediate, tangible benefits. Whether you’re navigating a busy workday, feeling overwhelmed, or simply seeking more calm in your life, breathwork is a gentle yet powerful way to support your mental and emotional wellness.
What Is Breathwork?
Breathwork refers to a variety of intentional breathing techniques that help regulate the nervous system. Different methods can energize, calm, or focus the mind and body — and most can be done in just a few minutes.
When we’re stressed, our breath tends to become shallow and fast, triggering our body’s “fight-or-flight” response. Conscious breathing slows the breath down, helping to activate the parasympathetic nervous system — also known as the “rest and digest” state. This can reduce cortisol (the stress hormone), lower heart rate, and restore a sense of grounded presence.
Benefits of Breathwork
Reduces physical symptoms of stress and anxiety
Improves mental clarity and emotional resilience
Helps with better sleep and relaxation
Balances the nervous system
Can be practiced anytime, anywhere
Enhances connection to the body and present moment
3 Simple Breathwork Techniques for Everyday Calm
1. Box Breathing (Square Breathing)
Perfect for moments of anxiety or overwhelm.
How to do it:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for 3–5 rounds. Visualize each breath as forming a side of a square.
2. 4-7-8 Breath
A calming technique that promotes relaxation and sleep.
How to do it:
Inhale through the nose for 4 counts
Hold for 7 counts
Exhale through the mouth for 8 counts
Repeat for 4 rounds or more, especially before bed or during high-stress moments.
3. Diaphragmatic (Belly) Breathing
Great for grounding and nervous system regulation.
How to do it:
Sit or lie down comfortably.
Place one hand on your belly and one on your chest.
Inhale slowly through the nose, allowing your belly to rise.
Exhale gently through the nose, letting your belly fall.
Continue for 1–5 minutes, noticing the breath deepen and slow.
Bringing Breathwork Into Your Daily Routine
You don’t need to carve out a lot of time — just a few conscious breaths can make a difference. Try adding breathwork into transitions throughout your day:
Before starting your workday or a meeting
While commuting or waiting in line
During moments of tension or conflict
As part of your yoga, meditation, or bedtime routine
The more regularly you practice, the more naturally your body will begin to use breath as a tool for calm and resilience.
Breathe With Us at The MATS
At The MATS, breath is the foundation of everything we do — from movement classes like Vinyasa Flow and 26&2 Yoga to stillness practices like Restorative Yoga, Mindful Movement, and Sound Healing. You’ll be guided to explore breathwork that supports your unique needs and lifestyle.
Whether you're new to this practice or looking to deepen your connection with breath, our instructors are here to hold space for your growth and healing.
🌿 Explore our full schedule at themats.co/schedule and experience how breath can become your daily anchor for peace and presence.
