The Simple Breathing Exercise That Lowers Stress and Improves Focus

Stop what you're doing and take a deep breath in. Now breathe out. Do you feel calmer and more focused than before? That’s no coincidence. Controlled breathing has been used for centuries to reduce stress and sharpen mental clarity. Activating the parasympathetic nervous system (PNS)—the body’s built-in relaxation system—helps slow your heart rate, conserve energy, and create a sense of calm.

There are myriad breathing techniques out there that promise reduced anxiety and clear-headedness. But to find the best methods for reducing tension and prioritizing mental clarity, I tapped Kristina Centenari, Tonal instructor and certified breathwork, sports performance, mobility, and run coach. 

Breathing Techniques for Reduced Stress and a Clear Mind

Below, Centenari breaks down her favorite breathing techniques that are linked to lower stress and clearer focus:

Coherence Breathing

Coherence breathing is defined as an equal inhale-to-exhale ratio. This is a rate of breathing that induces the most physiological “coherence” or harmony. This is about 6 breaths per minute or a five-second inhale followed by a five-second exhale (but I encourage people to figure out the speed of breath that feels most comfortable and coherent for them).

Residence Frequency

Residence frequency breathing is a 4:6 inhale to exhale ratio which, by nature, is a more parasympathetic breath pattern. This is a wonderful strategy to use on a daily basis when feeling stressed or anxious.

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Why It Works

Unlike popular methods such as Wim Hoff or conscious connected breathing, which aim to stress the nervous system, then help it return to baseline, the above tactics work to calm your nervous system.

"Coherence breathing can be used as part of an emotional regulation practice and a systematic way to shift emotional state," Centenari says. "Research has shown this type of breath pattern immediately lowers both blood pressure and HR, while slowing down brain waves. All of these physiological changes happening in your body will send information to your brain about peace and safety." 

Residence frequency breathing helps rebalance the autonomic nervous system, counteracting the chronic stress many of us live with. A considerable amount of us stay stuck in a heightened sympathetic state—wired for fight-or-flight. By emphasizing the exhale, you can lower your heart rate, stimulate the vagus nerve, and shift into a calmer, more relaxed state, Centenari adds. 

"When you know how to control your breath, you can change the way you move, feel, and behave. It’s the direct remote control to the state of your nervous system," Centenari says.