3 Breathing Techniques to Calm a Wired Nervous System
July 17, 2025

We all breathe, but we don’t always breathe well.

If you’ve ever found yourself stuck in overthinking, clenching your jaw, or feeling like you can’t quite relax; your breath might be part of the problem. The good news is, it can also be part of the solution.
When we’re stressed, our breathing often becomes short and shallow without us even realising it. Over time, this keeps the nervous system in a heightened state of alertness. This can lead to fatigue, tension, poor sleep, and a general sense of feeling "off." Luckly, with a few short minutes and the right kind of breathwork, you can shift things for the better.

Here are three simple techniques we often recommend to our patients. Each one easy to learn, evidence-backed, and surprisingly effective!

Box Breathing

Best for: Overwhelm, overthinking, performance anxiety.


How to do it:

  1. Inhale for 4
  2. Hold for 4
  3. Exhale for 4
  4. Hold for 4

(Repeat for 4–6 rounds)


This technique is used by athletes and emergency responders to stay focused under pressure. It’s great when you feel scattered or stuck in your head.

4–7–8 Breathing

Best for: Calming the mind, easing a racing heart, winding down at night


How to do it:

  1. Inhale for 4
  2. Hold for 7
  3. Exhale for 8

The extended exhale helps trigger the parasympathetic (rest and digest) part of the nervous system. It’s gentle but powerful — and just a few rounds can help you feel more grounded.

Humming Breath (Bhramari)

Best for: Anxiety, tension, nervous system reset


How to do it:

  1. Inhale through your nose
  2. Exhale slowly while humming with your mouth closed

Repeat for 5–10 breaths


You’ll feel a gentle vibration through your face and chest — this stimulation of the vagus nerve helps regulate your mood, heart rate, and breathing. It also boosts nitric oxide in the nasal passages, which has calming and anti-inflammatory effects.


Optional: gently plug your ears to deepen the internal vibration.

What Chinese Medicine says about the Breath

In Chinese Medicine, the breath is deeply tied to Qi, our vital energy. Breathing well nourishes the Lungs, supports the Heart, and helps anchor the Kidneys, especially during the exhale. When your breath is short or erratic, the Qi gets scattered. When your breath is smooth and steady, your Qi flows freely. Free flowing Qi results in better energy, mental clarity, and emotional balance.

The Bottom Line:

You don’t need a fancy app, yoga pants, or a 30-minute daily meditation practice. The breathwork tools mentioned above take a few minutes and have the power to make a difference in how your body and mind feel. If you're feeling wired, overwhelmed, or tense, try one of these techniques this week and see what shifts for you. And if your nervous system feels stuck more often than not, acupuncture may help reset the deeper patterns of imbalance. It's one of our favourite tools for calming the mind, improving sleep, and bringing the body back into equilibrium.

Need support regulating stress or anxiety?
 We’re here to help! Book in with us online and we’ll work with you to support your system — breath, body, and beyond!