- Mehrnoosh (Mer) Tahsil
- Jul 14
- 4 min read
Two Simple Breathing Techniques to Calm Your Nervous System
How You Can Use the Power of Your Breath to Calm Your Nervous System
Written By: Mer Tahsil
About the Author
Mehrnoosh (Mer) Tahsil, Master's of Arts in Counselling Psychology (Candidate), Student Clinician, Registered Psychotherapist (Qualifying)
Last month, I explored how mindfulness can help expand your window of tolerance by bringing your attention back to the present moment. One of the simplest ways to practice mindfulness is through breathing exercises.
Our breathing is always with us, making it one of the most accessible tools for calming the nervous system. In this post, I’d like to introduce two simple breathing techniques - box breathing and the physiological sigh - and discuss when each can be most helpful.
Why Does Breathing Matter?
Our nervous system is constantly scanning the environment for signs of safety or danger.
When we feel stressed, anxious, or overwhelmed, our breathing often becomes quicker and shallower. While this is a normal response to stress, it can also send signals back to the brain that we are still in danger, keeping the body activated.
The good news is that this relationship works both ways.
Although we cannot always control our emotions directly, we can intentionally change our breathing. Slowing or modifying our breath sends signals of safety to the nervous system, helping the body gradually settle.
Breathing doesn’t erase difficult emotions, but it can create enough space to respond to them with greater clarity.
Technique One: Box Breathing
Box breathing is a simple breathing pattern often used by athletes, healthcare professionals, first responders or anyone who is in stressful situations to maintain focus and calm.
Imagine tracing the four sides of a square.
* Inhale through your nose for four seconds.
* Hold your breath for four seconds.
* Exhale slowly for four seconds.
* Hold again for four seconds.
Repeat this cycle four or five times.
Because each side of the “box” is equal, this technique encourages steady, rhythmic breathing that can help regulate both the body and mind.
When might it be helpful?
You may find box breathing useful before:
* an important meeting
* an exam
* a difficult conversation
* giving a presentation
* any situation where you want to feel calmer while remaining focused
Technique Two: The Physiological Sigh
Sometimes we don’t need sustained focus—we simply need to calm down quickly.
The physiological sigh is a breathing pattern your body already uses naturally, such as after crying or during sleep.
It involves:
* taking one deep inhale through the nose,
* followed immediately by a second shorter inhale to fully expand the lungs,
* then exhaling slowly and completely through the mouth.
The long exhale is the most important part.
Research suggests that the physiological sigh can quickly reduce physiological arousal and improve mood. It is thought to work, at least in part, by helping regulate breathing patterns and promoting a shift toward a calmer physiological state (Balban et al., 2023).
Repeating this breathing pattern one to three times is often enough to notice a difference.
When might it be helpful?
This technique can be useful when you notice yourself:
* feeling suddenly anxious
* becoming emotionally overwhelmed
* caught in a panic response
* unable to settle after receiving stressful news
* needing to quickly reset before responding instead of reacting
Which One Should You Choose?
There isn’t one “best” breathing exercise.
Think of them as different tools in the same toolbox.
Box breathing works well when you have a few minutes and want to create steadiness and focus.
The physiological sigh is often more helpful when your nervous system suddenly becomes activated and you need a quick reset.
As with any mindfulness practice, the goal isn’t to force yourself to feel calm. Instead, these techniques create an opportunity for your body to experience moments of safety, allowing your nervous system to gradually build greater flexibility over time.
Looking for More Tools?
Breathing techniques are just one of many ways to help regulate your nervous system. In therapy, we work together to understand what contributes to your stress, identify what helps you feel more grounded, and build a personalized set of coping strategies that fit your unique needs and lifestyle.
If you’d like to learn more practical tools to support your mental well-being or explore these techniques in greater depth, I’d be happy to help. You can book a session with me using the button below. I look forward to connecting with you.
References
Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
More About Mer
Mer is a Student Therapist pursuing her Masters of Arts in Counselling Psychology (MACP) and completing her final practicum at Therapy Uninterrupted. She is a Registered Psychotherapist (Qualifying) with the College of Registered Psychotherapists of Ontario (CRPO).
Her approach to therapy is grounded in collaboration and respect for your individual experience. Rather than following a fixed model, your work is shaped by your goals, needs, and pace. Mer strives to provide a supportive, non-judgmental environment, with regular check-ins to ensure therapy remains intentional, flexible, and aligned with what matters most to you.
Mer works with adults and adolescents navigating concerns such as anxiety, depression, emotional regulation, self-esteem, identity exploration, relationships, life and career transitions, and separation or breakups. I also support individuals experiencing ADHD-related challenges or neurodivergence and with couples.
Outside of the clinic, she enjoys art, music, and being creative in her expression of herself and her emotions.
