3 Breathing Techniques to Reduce Stress

At Health en Pilates Studio, we do a lot of breathing exercises because breathing is one of the most powerful tools we can use to regulate stress, increase focus, and support movement. So I wanted to give you three simple techniques you can use anytime, even during a workout, to help calm your mind and connect to your body.

🌀 1. Box Breathing (4-4-4-4) - Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. A great way to reset before a challenging movement or in between sets.

💨 2. Exhale-Emphasis Breathing - Inhale for 3 counts, exhale for 6. This longer exhale activates your parasympathetic nervous system, helping you stay grounded during stretching, cooldowns, or transitions.

🫁 3. Lateral Rib Breathing (Pilates Breath) - Breathe in through your nose, expanding the ribs sideways. Exhale slowly through pursed lips, gently drawing your navel inward. Perfect for improving core connection and concentration during core work or strength exercises.

Breathing isn’t just part of the workout—it’s a form of self-care.

Use it to support your body and calm your mind—anytime, anywhere.