Do you ever find that life can feel like a whirlwind?

Deadlines at work, errands that never seem to end, family responsibilities piling up—it’s no wonder stress creeps in like an unwelcome guest. And while stress is often seen as a badge of honour in our busy lives, it’s no friend to your heart.

Chronic stress doesn’t just make you feel frazzled; it can silently wreak havoc on your cardiovascular health, increasing your blood pressure, heart rate, and risk of heart disease over time.

However what if I told you there’s a simple, free, and incredibly effective tool you can use right now to combat stress and strengthen your heart?

The answer is as natural as the air you breathe—literally.

Deep breathing isn’t just a survival mechanism; when done with intention, it becomes a powerful practice that calms your mind, lowers stress hormones, and improves your heart health. 1

In this guide, I’ll walk you through the connection between stress and heart health, and I’ll teach you how to use proven deep breathing techniques to reclaim your calm and nurture your heart. Whether you’re new to deep breathing or looking to refine your practice, there’s something here for everyone.

Understanding the stress response – what’s happening in your body?

Let’s start with the basics. Stress activates your body’s fight-or-flight response—a survival mechanism that prepares you to face danger. When you’re stressed, your brain signals your adrenal glands to release stress hormones like adrenaline and cortisol. These hormones increase your heart rate, elevate your blood pressure, and send blood rushing to your muscles, preparing you to either fight or flee.

While this response is useful in truly life-threatening situations, most of our modern stressors—like traffic jams or work emails—don’t require us to outrun a lion. Yet our bodies respond as if they do, leaving us in a constant state of heightened alert. Over time, this chronic stress can take a toll on your heart, leading to hypertension, inflammation, and even an increased risk of heart disease.

This is where deep breathing comes in. By engaging in intentional, slow breathing, you can activate your parasympathetic nervous system—the part of your body that promotes rest and relaxation. This calms your heart rate, lowers your blood pressure, and brings your body back into balance.

1. The 4-7-8 breathing technique – a calming reset for your body and mind

The 4-7-8 breathing technique is one of the simplest yet most effective ways to lower stress quickly. It’s often called a ‘natural tranquiliser’ for your nervous system, and it’s easy enough to do anytime, anywhere.

Here’s how it works –

• Inhale deeply through your nose for a count of four.

• Hold your breath for a count of seven.

• Exhale slowly and completely through your mouth for a count of eight.

This technique forces you to slow down your breathing and focus on the present moment. The extended exhale helps empty your lungs of stale air, while the breath-holding phase allows oxygen to circulate through your body. Practice this for just a few minutes, and you’ll feel your stress melt away, leaving your heart in a calmer, more relaxed state.

2. Alternate nostril breathing – balance and harmony for your nervous system

Alternate nostril breathing, or nadi shodhana, is a yogic practice designed to balance the left and right sides of your brain. This technique is especially helpful for calming an overactive mind and promoting cardiovascular health by reducing stress and improving circulation.

To practice –

• Sit comfortably and close your right nostril with your thumb.

• Inhale deeply through your left nostril.

• Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.

• Inhale through your right nostril, then close it and exhale through your left.

Repeat this cycle for 5–10 minutes. Alternate nostril breathing creates a sense of balance and clarity, making it perfect for moments when you feel overwhelmed or out of sync.

3. Pursed-lip breathing – a simple exercise for better oxygen flow

If you’ve ever felt short of breath during times of stress, pursed-lip breathing is a fantastic technique to try. It’s often used by people with respiratory conditions, however it’s equally effective for calming your heart and improving oxygen flow during stressful moments.

To practice –

• Inhale deeply through your nose for about two counts.

• Pucker your lips as if you’re about to blow out a candle.

• Exhale slowly and gently through your pursed lips for about four counts.

This method slows your breathing, prevents hyperventilation, and helps oxygen reach your lungs more efficiently. It’s a great go-to technique for moments when your stress feels physically overwhelming.

4. Boxed breathing – a navy SEAL-approved technique for calm under pressure

If it’s good enough for Navy SEALs in high-pressure situations, you know it’s powerful. Boxed breathing, also known as square breathing, is a simple, structured technique that’s great for calming your mind and reducing stress-induced spikes in blood pressure.

Here’s how to do it –

• Inhale deeply through your nose for a count of four.

• Hold your breath for a count of four.

• Exhale slowly through your mouth for a count of four.

• Hold your breath again for a count of four.

Repeat this cycle several times. The deliberate rhythm of boxed breathing helps centre your thoughts, making it an excellent choice before a big presentation, a difficult conversation, or even winding down at the end of a long day.

5. Equal breathing (sama vritti) – finding balance through simplicity

Equal breathing, or sama vritti, is one of the simplest forms of breath control, yet its effects are profound. By focusing on creating an even rhythm, you can calm your mind and body while giving your heart a much-needed break from stress.

To practice –

• Inhale through your nose for a count of four.

• Exhale through your nose for the same count of four.

That’s it! The key is to keep the duration of your inhale and exhale equal, creating a sense of balance and symmetry. This technique is perfect for meditation, yoga, or even as part of your bedtime routine to promote restful sleep.

6. Diaphragmatic breathing – breathing deeply for a stronger heart

Diaphragmatic breathing, also known as abdominal breathing, is all about engaging your diaphragm—the large muscle beneath your lungs. This type of breathing is incredibly effective for reducing stress, improving oxygen flow, and lowering your heart rate.

To practice –

• Place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, allowing your belly to expand while keeping your chest still.

• Exhale slowly through your mouth, letting your belly deflate.

Practice this for 5–10 minutes each day. Over time, diaphragmatic breathing strengthens your respiratory muscles and helps your heart function more efficiently.

7. Pranayama practices – ancient wisdom for modern stress

Pranayama, the ancient yogic art of breath control, offers a treasure trove of techniques for calming your mind and improving your cardiovascular health. From Ujjayi (ocean breath) to Kapalabhati (skull-shining breath), pranayama practices vary in intensity and purpose, however they all share a common goal – harmonising your breath, body, and mind.

Experiment with different techniques to find what resonates with you. Many pranayama exercises focus on prolonging the exhale, which is particularly beneficial for activating your parasympathetic nervous system and calming your heart.

8. Workplace breathing exercises – stress relief on the go

Stress doesn’t wait for the perfect moment to strike—it often shows up in the middle of a workday when you’re already juggling a million things.

The good news? Deep breathing exercises are portable, discreet, and can be done right at your desk.

Trial this quick workplace breathing exercise –

• Sit up straight with your feet flat on the ground.

• Take a deep breath in through your nose for a count of three.

• Hold the breath for two seconds, then exhale slowly through your mouth for a count of five.

This technique takes less than a minute however can make a world of difference in helping you reset and refocus.

Wrapping it all up

Deep breathing is more than just a relaxation technique—it’s a lifeline for your heart, your health, and your overall well-being. By incorporating these practices into your daily life, you can reduce stress, improve your cardiovascaaular health, and cultivate a sense of calm that carries you through life’s challenges.

The best part?

You don’t need any special equipment or a ton of time to get started. Just your breath, your intention, and a few quiet moments are all it takes to transform your day—and your heart health.

Your heart works tirelessly for you every second of every day. Isn’t it time to give it a little love in return?

Start breathing deeply today, and watch the ripple effects touch every part of your life.

See you on this week’s #AlivewithFi 🙂

Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.

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1 Check out some of the research backing deep-breathing’s potential benefits

https://www.psychologytoday.com/nz/blog/evidence-based-living/202409/the-benefits-of-deep-breathing-and-why-it-works