Times of change and the unknown test our resilience. When life feels unpredictable, it’s natural to experience stress, anxiety, and overwhelm. These moments can pull us out of balance, leaving us untethered and searching for solid ground. Yet, within this discomfort lies an opportunity—to connect with your breath and find stability, even when external circumstances remain uncertain.

Here’s how breathwork can be your steadying force during turbulent times. 

Breath and emotional stability

Breath is a powerful tool that connects your body and mind. Unlike other autonomic processes (like your heartbeat or digestion), your breath is something you can consciously control. This unique quality allows it to act as a bridge between your nervous system and your emotional state.

When stressed, your breathing typically becomes shallow and rapid, signaling to your body that danger is near. This activates your sympathetic nervous system, the fight-or-flight response, triggering physical symptoms like a racing heart or tension. But when you slow and deepen your breath, you activate the parasympathetic nervous system, often referred to as the rest-and-digest system. This calms the mind and body, helping you return to equilibrium.



By using down-regulating breathwork techniques, you can override the stress response, even in moments of uncertainty.

How breathwork helps you stay grounded

Breathwork isn’t just about relaxation—it’s a tool for building resilience. When you practice intentional breathing, you’re training your nervous system to respond to stress calmly instead of chaotically. Over time, this creates a greater sense of stability and balance, even in unpredictable situations.

Key benefits of breathwork

1. Reduce stress: Breathwork can trigger the release of cortisol and adrenaline, reducing feelings of overwhelm.
2. Increase focus: Intentional breathing grounds your attention in the present moment, stopping a wandering mind in its tracks.
3. Activate emotional regulation: Breathwork gives you a greater sense of control over your reactions, fostering equanimity.
4. Build resilience: Above all, breathwork trains your body and mind to stay calm in the face of uncertainty.

Breathwork techniques for grounding

Here are three conscious breathing exercises you can use to stay grounded during uncertain times. Each practice is simple, accessible, and designed to work in under 10 minutes.

1. Box breathing

Box breathing is a structured technique that helps reset your nervous system by focusing on equal-length breaths. This rhythm balances oxygen and carbon dioxide levels in your body, signaling to your nervous system that it’s okay to relax. It’s particularly effective during moments of acute stress or overwhelm.

How to Practice:

• Inhale through your nose for 4 counts.
• Hold your breath for 4 counts.
• Exhale through your mouth for 4 counts.
• Hold your breath for 4 counts.
• Repeat for 2-3 minutes.

2. Diaphragmatic breathing

Also known as belly breathing, this practice encourages deep, intentional breaths that activate your parasympathetic nervous system. This technique also helps release physical tension by engaging your diaphragm and grounding your attention in the now.

How to Practice:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.
4. Exhale slowly through your mouth, feeling your belly fall.
5. Repeat for 5-10 minutes.

3. Alternate nostril breathing

This technique, also known as Nadi Shodhana, is rooted in ancient yogic traditions and helps balance the brain's left and right hemispheres, promoting clarity and calm.

How to Practice:

1. Sit comfortably and close your eyes.
2. Close your right nostril with your thumb and inhale through your left nostril.
3. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.
4. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril.
5. Repeat for 3-5 minutes.

Stay grounded with the Open app

Pain is inevitable, but suffering is your choice. Open’s State Unknown program combines ancient breathwork techniques with modern science to help you stay calm, present, and resilient, no matter what challenges arise.

The next time uncertainty shakes your foundation, remember that your breath is always with you. Try Open for free and discover the tools for equanimity.