Breathe Better, Feel Better: Simple Ways to Calm Your Nervous System

If you're looking for a simple way to calm your nervous system, start with your breath. In the middle of busy days, endless notifications, and nonstop to-do lists, breathing with intention can help reset your body and mind.

Your nervous system plays a huge role in how your body reacts to stress. It’s made up of two main parts: the sympathetic nervous system, which controls the “fight or flight” response, and the parasympathetic nervous system, which supports “rest and digest.”

When you’re constantly on the go, your body can stay stuck in stress mode. Over time, this may lead to anxiety and irritability, poor sleep, digestive discomfort, fatigue and brain fog, and increased tension in the body.

But here’s the good news: intentional breathing techniques can help you shift into a more relaxed state and calm your nervous system—no fancy tools or long workouts required.

1. Box Breathing
Box breathing is a simple technique used by athletes, first responders, and high-performers to stay calm and focused.
How to do it: Inhale for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds → Hold for 4 seconds. Repeat for 1–3 minutes.
This technique is great before meetings, during tense moments, or whenever you feel overstimulated.

2. 4-7-8 Breathing
This pattern slows your heart rate and relaxes your mind—especially helpful before bed.
How to do it: Inhale through your nose for 4 seconds → Hold for 7 seconds → Exhale through your mouth for 8 seconds. Repeat for 4–6 rounds.

3. Belly Breathing (Diaphragmatic Breathing)
This gentle breathing technique encourages a full inhale and exhale while helping reduce physical tension.
How to do it: Place one hand on your chest and the other on your belly. As you inhale, let your belly rise. Exhale slowly and feel it fall. Do this for 1–2 minutes, especially when you need to reset or decompress.

Want to explore even more strategies for managing daily stress? Check out our blog on managing stress for a healthier you for additional tips and tools.

When Should You Use These Techniques to Calm Your Nervous System?

• Morning: Start your day with calm and intention

• Midday: Regain focus during a stressful moment or energy slump

• Evening: Wind down for a more restful night of sleep

• Anytime: You feel overwhelmed, anxious, or disconnected from your body

You don’t need to carve out a full hour—just a few minutes of deep, intentional breathing can go a long way in helping you calm your nervous system and feel more in control.

Additional Tip: Use Your Breath During Transitions
Whether you're stepping into a meeting, shifting from work to home, or getting ready for sleep, take a 60-second pause to breathe. These transition moments are often where stress builds. Training your nervous system to pause between tasks can reduce tension and improve focus throughout your day.

As with any wellness practice, consistency is key. The more regularly you use these breathing techniques, the more naturally your body will respond with calm. It’s not about being perfect—it’s about showing up for yourself in small, intentional ways each day.

Your breath is one of the simplest, most powerful tools you have for mental clarity, emotional balance, and physical wellness. By practicing just one or two breathing techniques daily, you can reduce stress, improve focus, and support your nervous system naturally—for the long term.

Looking for more ways to support your nervous system? Stop by the pharmacy to explore calming supplements and wellness tools. We’re here to help you feel your best—naturally.

Learn more about how breath activates the parasympathetic nervous system in this article from Harvard Health.