Did you know there's a science-backed way to instantly calm down? In this post, we unveil three powerful breathwork practices that tap into your parasympathetic nervous system, activating the rest-and-digest state for immediate relaxation. Discover the simplicity and effectiveness of these practices that you can do anywhere, anytime.

#3. The 4-7-8 Breathing Technique.

Developed by Dr. Andrew Weil, the 4-7-8 Breathing Technique is described as a 'natural tranquilizer for the nervous system.' Inhaling for 4 seconds, holding for 7, and exhaling for 8 can alleviate sleep disturbances, anxiety, and stress. With repeated practice, this technique becomes a powerful tool in restoring calmness.

You Might be Interested in: The Science Behind Panic Attacks and the Resonance Breathing Technique

#2. Physiological Sigh:

Backed by a Stanford Medicine trial led by David Spiegel, Andrew Huberman, and Melis Yilmaz Balban, the Physiological Sigh is a stress-combatting breathing pattern that takes less than 5 minutes. Explore how this method, involving two nasal inhales followed by an extended exhale, activates the parasympathetic nervous system, providing instant anxiety relief. Oxa app users can access this practice under 'Instant Stress Relief.'

#1. Resonance Breathing:

Experience intense calmness with Resonance Breathing, also known as coherence or HRV breathing. Discover how achieving a natural resonance frequency between your heart rate, breath, and body's pressure system can boost heart rate variability (HRV) and enhance stress resilience.


Instant calm is within reach with these scientifically-backed breathwork practices. Incorporate them into your routine and witness the immediate benefits. If you want to take your breathwork journey to the next level, you can try our Oxa breathing exercise device. The real time biofeedback enhances your body's response to your breath and the data you get validates and tracks your progress.

Note: This blog post is for informational purposes only and does not constitute medical advice. Consult with your healthcare professional for personalized guidance on your health and well-being.

Angelina Sarycheva
May 28, 2024

MA, CPT accredited by The International Sports Science Association, is a health writer and Content Lead at Oxa Life. With over five years in the health and wellness industry, her expertise, rooted in hands-on experience with leading wellness brands, is to deliver impactful health content to a global audience.

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Get the Oxa Sensor and your choice of garment - lounge-wear shirt, bra, or adjustable chest strap. Your purchase includes access to the Oxa app which gives personalized data summaries and insights, as well as access to breathing exercises to teach you how to harness the power of your own breath.