Breathwork was once considered a simple and fundamental tool to ease daily stress and aid relaxation. Today, the practice has taken on a whole new meaning: cue the rise of transformational breathwork, the viral Wim Hof method, and all those TikTok-approved hacks (the latter of which can feel more convoluted than calming).
Yet, the basis of harnessing your breath is simple.
It’s well documented that conscious, controlled breathing techniques, which more often than not focus on slowing down your breathing, can help stimulate the vagus nerve. ⁘ Breathwork is a science-backed way of using the breath to regulate the nervous system and improve physical and mental health,” shares breathwork practitioner Rob Rea . ⁘Studies show that slower, nasal breathing increases oxygen efficiency, calms the stress response, and enhances focus, emotional resilience, and sleep.
The breath is unique because it’s both automatic and controllable, meaning we can consciously influence our physiology in real time.⁘
There’s no shortage of proof that integrating breath techniques into your routine can rapidly reduce cortisol levels. Ahead, Rea breaks down three simple exercises that can easily be incorporated into your routine for an easier, stress-free day.
Inhale for five seconds, exhale for five seconds for five minutes every day.
⁘This helps synchronise heart-brain rhythms, dropping cortisol by 20-30 percent via parasympathetic boost,⁘ Rea shares.
Inhale for four seconds, hold for seven seconds, exhale for eight seconds—repeat four times. ⁘This will spike vagal tone, reducing acute stress in under two minutes,⁘ he shares.
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