Just Breathe: Because Your Therapist Said So

You’ve probably heard it before, maybe during a panic attack, a stressful meeting, or right before an uncomfortable family encounter. That gentle but slightly exasperated phrase:“Just breathe.”And if it came from your therapist, you may have smiled politely while internally rolling your eyes. Because really, is breathing going to fix my job stress, my overthinking, and my 3 a.m. existential dread?

Well… maybe not fix it. But it’s a better place to start than you might think.

Understanding the Importance of Breathing Techniques

Breathing is one of the few bodily functions that’s both automatic and under your control. When you're anxious or overwhelmed, your breathing often becomes shallow, rapid, and stuck in your chest. That triggers your sympathetic nervous system, the fight-or-flight responses. Great if you’re being chased by a bear. Less great if you’re just trying to survive a Monday. Gaining control of our breath assists in the activation of the parasympathetic nervous system. Through the use of breath we can:

• Lower heart rate and blood pressure

• Reduce cortisol

• Improve emotional regulation

• Increase feelings of calm and clarity

Common Breathing Techniques Used in Therapy

Box Breathing

Box breathing, or square breathing, is a structured technique useful for reducing stress and enhancing concentration. It consists of four simple steps: inhaling, holding the breath, exhaling, and holding again, each for a count of four seconds.

Here’s how to practice box breathing:

1. Inhale through your nose for a count of four.

2. Hold your breath for a count of four.

3. Exhale through your mouth for a count of four.

4. Hold your breath again for a count of four.

   
   

Repeat this cycle four times. Many individuals report feeling more centered and focused after just a few rounds.

4-7-8 Breathing

Developed by Dr. Andrew Weil, the 4-7-8 technique is designed to improve relaxation and sleep. This method involves inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds.

To begin, part your lips slightly. Inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale steadily through your mouth for eight seconds. This rhythmic pattern calms the nervous system and can help anyone struggling with sleepless nights.

Incorporating Breathing Techniques into Daily Life

For effective results with these breathing techniques, consistency matters. Set aside just a few minutes each day to practice. You can easily integrate these techniques into your daily life, perhaps during your morning commute, during breaks at work, or right before bedtime.

Why Your Therapist Keeps Repeating It

Because it works. Not magically, not instantly—but consistently. And unlike most tools, this one doesn’t cost anything, doesn’t require a subscription, and is always accessible.