Breathe Your Way to a Calmer Nervous System: A Guide to 3 Powerful Breathing Techniques

Your breath is one of the most powerful tools you own. Most of the time, it runs on autopilot. But when you learn to control it consciously, you gain a direct line of communication to your nervous system, allowing you to shift from a state of stress to one of calm and focus in minutes.

Different situations call for different approaches. Just as you have specific tools for different tasks, there are specific breathing techniques designed for different outcomes, from finding focus during a busy day to preparing your body for deep sleep. When you pair these techniques with the right scent, you amplify their effectiveness, creating a powerful ritual for well-being.

Here’s a guide to three science-backed breathing methods and how to pair them with pure hinoki oil for rest and our Pause (Hinoki & Yuzu) blend for an alert calm.

1. Box Breathing (4-4-4-4): For Balance and Focus

Used by Navy SEALs and elite athletes, Box Breathing is a simple yet powerful technique for re-centering your mind and steadying your nerves. Its balanced, four-part pattern is designed to bring your nervous system into a state of equilibrium, making it perfect for improving focus and managing daily stress.   

The Purpose: To create a state of calm, focused alertness. The equal counts for inhaling, holding, and exhaling create harmony in the autonomic nervous system. The inhale brings alertness, while the exhale promotes relaxation, resulting in a perfectly balanced state. Not too energized, not too sleepy, but grounded and ready.  

How to Do It:

1. Inhale slowly through your nose for a count of four.

2. Hold your breath for a count of four.

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

4. Hold your breath out for a count of four.

5. Repeat for 1-5 minutes.

 

Supercharge It with Scent: The Pause Blend

The goal of Box Breathing is to find an "alert calm," which is exactly what our Pause blend is designed for. The grounding hinoki keeps your nervous system steady, while the bright, uplifting yuzu clears mental fog and promotes focus without causing drowsiness.  

• The Ritual: Before you begin Box Breathing, apply the Pause blend to your wrists. Or, you can inhale directly from the bottle, but don't touch or put it in your nose. As you inhale for four counts, breathe in the scent. This pairing reinforces the feeling of being both centered and sharp, making it an incredibly effective tool before a meeting, during a stressful workday, or anytime you need to reset your focus.

2. The 4-7-8 Breath: For Deep Relaxation and Sleep

Developed by Dr. Andrew Weil, the 4-7-8 technique is a natural tranquilizer for the nervous system. Its power lies in the extended exhale, which strongly activates the parasympathetic "rest-and-digest" system. This is your body’s built-in relaxation response.   

The Purpose: To reduce anxiety, calm a racing mind, and prepare the body for sleep. The long, 8-second exhale is key; it slows the heart rate, lowers blood pressure, and signals to your body that it is safe to unwind completely.   

How to Do It:

1. Exhale completely through your mouth, making a whooshing sound.

2. Close your mouth and inhale quietly through your nose for a count of four.

3. Hold your breath for a count of seven.

4. Exhale completely through your mouth, making a whoosh sound, for a count of eight.

5. Repeat for four full cycles.

 

Supercharge It with Scent: Pure Hinoki Oil

This breathing technique is the perfect companion for pure hinoki oil. Known for its incredible calming effects, hinoki has been scientifically shown to increase parasympathetic activity, which is the very system the 4-7-8 breath targets. Its serene, woody aroma helps quiet the mental chatter that often keeps us awake.  

• The Ritual: About 30 minutes before bed, diffuse hinoki oil in your bedroom. When you get into bed, perform four cycles of the 4-7-8 breath. This combination sends a powerful, layered signal to your brain and body that the day is over and it’s time for deep, restorative rest.

3. The Physiological Sigh: For Immediate Stress Relief

Popularized by neuroscientist Dr. Andrew Huberman, the Physiological Sigh is your body’s fastest built-in tool for resetting your nervous system in real-time. You do it involuntarily all the time (about every 5 minutes) to keep your lungs healthy, but you can also do it consciously to immediately combat stress.  

The Purpose: To rapidly reduce feelings of stress and anxiety on the spot. The double inhale pops open the tiny air sacs (alveoli) in your lungs that collapse during times of stress. This allows your body to offload carbon dioxide more efficiently, which in turn slows your heart rate and signals immediate calm to your brain. It is the quickest way to regain control when you feel overwhelmed.   

How to Do It:

1. Take a deep inhale through your nose.

2. When your lungs feel full, take another short, sharp inhale to expand them completely.

3. Exhale slowly and fully through your mouth until empty.

4. Repeat 1-3 times.

 

Supercharge It with Scent: Hinoki or Pause Because this is a real-time tool, you can pair it with the scent that matches your situation:

• For a Daytime Reset: Feeling overwhelmed at your desk? Grab your Pause blend. Take one or two physiological sighs while inhaling the bright, grounding aroma. The combination will instantly cut through the stress while keeping you alert and ready to get back to your task.  

• For an Evening Wind-Down: Just walked in the door after a long day? Use hinoki oil. A few physiological sighs with this deeply calming scent will help you shed the tension of the day, preparing you for an evening of relaxation.