Breathing Techniques: Your Built-In Reset Button

You breathe all day, every day — without even thinking about it. But here’s the thing: when you do pay attention to your breath, it can completely shift how you feel in the moment. Stress, anxiety, overwhelm — mindful breathing is like a pause button for your nervous system.

Why breathing works

When life gets stressful, your body flips into fight-or-flight mode. Your breathing gets shallow, your heart races, your muscles tense up. It’s your body preparing for danger — even if the “danger” is just a pile of emails or a tough conversation.

When you slow your breath down on purpose, you’re basically sending a signal to your brain: “Hey, we’re safe. You can relax now.” That message ripples through your whole body, helping you feel calmer, more grounded, and more in control.

Three simple ways to practice

The best part about breathing techniques? You don’t need fancy equipment or a quiet room to do it. You can practice anywhere — at your desk, in the car, lying in bed, or even in the middle of a stressful moment.

1. Box Breathing
   Inhale for 4 counts.
   Hold for 4 counts.
   Exhale for 4 counts.
   Hold for 4 counts.
   Repeat 3–4 times. (It’s like drawing a box with your breath.)

2. 4-7-8 Breathing
   Inhale through your nose for 4 counts.
   Hold for 7.
   Exhale slowly through your mouth for 8.
   This one’s especially good for calming racing thoughts at bedtime.

3. Just Notice
   Forget counting. Just pay attention. Close your eyes. Feel your chest rise and fall, your belly expand, the air moving in and out of your nose. Even 60 seconds of noticing your breath can make a big difference.

A few tips to make it stick

• Start small. Even one or two minutes is enough.

• Pair it with something you already do — like waiting for your coffee to brew or sitting in the car before going into work.

• Don’t stress about doing it “perfectly.” Your mind will wander. That’s normal. Just bring it back to your breath when you notice it happening.

Final thoughts

Breathing techniques aren’t about trying to force yourself to be calm all the time. It’s about giving yourself a tool — a built-in reset button — you can use whenever life feels too loud. You’ve been breathing your whole life; this is just learning how to use it on purpose.

💡 At Morrow Therapeutics, I help people use breathing techniques to manage stress, calm the nervous system, and create space for clarity. Your breath is always with you — and I can help you learn to use it as a powerful reset tool.