Stress
The Amazing Power of 3 Deep Breaths
Taking three or more long, deep breaths may help with anxiety and depression.
Updated May 20, 2025 Reviewed by Monica Vilhauer Ph.D.
Key points
- Deep breathing or "diaphragmatic breathing" may help reduce stress and feelings of anxiety and depression.
- Variations of deep breathing include "4-7-8 breathing" or "alternate nostril breathing."
- Deep breathing may be combined with other meditative activities to enhance well-being.
- Diaphragmatic breathing can be done virtually anywhere and requires no special equipment.
You may have heard the adage when you were stressed, “Just take a breath.” Well, maybe there’s something to it. The power of taking three (or more) long, deep breaths may be the ticket to peace in moments of anger, frustration, or anxiety.
I know what you’re thinking. That sounds way too simple, right? Well, sometimes simple actions can get us through a stressful moment.
4-7-8 Breathing
One technique is called 4-7-8 breathing. Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This technique can calm frayed nerves, help you refrain from saying something you’ll regret later in a disagreement, or calm an anxious mind. If it resonates for you and feels comfortable, try extending it to 5-7-9 breathing, just lengthening the inhales and exhales.
If the idea of deep breathing seems a bit foreign to you, try this. Picture yourself about to dive under water, so you need to take a very deep breath. But instead of taking the breath quickly, draw in the breath slowly for 4 seconds. After holding the breath for 7 seconds, push the breath out with your mouth open. You may even make a whooshing sound with the out-breath, which has been called “Ujjayi breath.” It might remind you of the sound of wind gently rustling through an evergreen tree.
The Science Behind Deep Breathing
Researchers have found that taking long deep breaths, also called “diaphragmatic breathing” may assist in regulating the parasympathetic nervous system or our “rest, digest, and relax” system. This is likely due to activating the vagus nerve, reduction in cortisol levels and potential change in brainwaves, even when conducted for short periods of time.
These types of techniques may be particularly useful for those who are currently experiencing anxiety or have clinically diagnosed anxiety disorders. When combined with traditional psychotherapeutic practices such as cognitive behavioral therapy, deep breathing techniques may also assist in reducing PTSD symptoms.
Additionally, deep breathing has the potential to reduce acute pain and potentially assist in sleep improvement.
Alternate Nostril Breathing
Another breathing practice that has garnered attention is that of alternate nostril breathing (ANB), in which the participant breathes through one nostril and then the other nostril. This yogic breathing practice has shown promise in enhancing parasympathetic tone, meaning that it may enhance the rest-and-digest function of the body.
Deep Breathing Combined With Meditative Activities
Want to increase the chill factor even more? Try deep breathing combined with other meditative or relaxing activities such as yoga, which could even help improve social connectedness. The benefits of yoga have been proven in scientific research and the combination of yoga with deep breathing may be even more beneficial. Other relaxing and de-stressing techniques that may be combined with deep breathing include sound healing, meditative gardening, walking in nature, and of course, exercise. As in various forms of yoga, exercise fills the lungs and body with fresh oxygen and has been found to assist in anxiety and depression.
The beauty of this technique is that can be done virtually anywhere at any time and requires no gadgets or equipment. It only takes a few seconds of your time and merely remembering to do this easy and natural technique. After all, breathing is about the most natural task a living being can accomplish and oxygen sustains our bodies. From the moment we enter this weird world, we are taking in air through our breath. That first cry when we are born welcomes fresh oxygen to our young lungs and signals our beginning as an individual.
So, go ahead. Take those long, deep breaths – alone or with another relaxing activity – and chill out. Then exhale. Ahhhh….
References
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