The Science of Breath: Faster Calm in Under 90 Seconds
By Kofi Mensah | Breathwork Instructor
When Calm Feels Out of Reach
We all say it — “Just breathe.” But when your mind races and your body tightens, those two words can sound useless. The truth is, most people don’t know how to breathe for calm. We breathe to survive, not to regulate.
Your breath is not just air. It is data. Every inhale and exhale sends messages to your nervous system, telling it whether you are safe or in danger. The good news? You can rewrite that message in less than a minute and a half.
The Physiology of Calm
When stress spikes, your sympathetic nervous system takes control. Heart rate rises, muscles tighten, thoughts scatter. This is the “fight or flight” system doing its job.
The key to calming down is to flip the switch back to your parasympathetic nervous system — the “rest and digest” mode. You do that through breathing techniques that change carbon dioxide (CO₂) levels in your blood.
Most people over-breathe when anxious. They blow off too much CO₂, which makes the brain think it is suffocating. That’s why you feel dizzy or panicky. The solution is not deeper breathing, but slower breathing.
The 90-Second Reset: The Physiological Sigh
One of the fastest ways to regulate your nervous system comes from Stanford neuroscientist Andrew Huberman. It is called the physiological sigh — a natural reflex you already do when crying or relieved.
Here’s how to use it intentionally:
Inhale through your nose until your lungs are about 80% full.
Pause, then take a quick second inhale through your nose to top it off.
Exhale slowly through your mouth until your lungs are completely empty.
Repeat 2–3 times.
Within 90 seconds, your heart rate slows, CO₂ balances, and the brain’s alarm system starts to quiet.
When to Use It
Before a difficult conversation.
After a stressful email.
During moments when you feel your thoughts spiraling.
Before bed to release residual tension.
It’s like hitting “reset” on your nervous system. Simple, free, always available.
Other Breath Patterns That Work
Box Breathing (4-4-4-4)
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Great for focus.
Extended Exhale (4-6)
Inhale for 4, exhale for 6. Perfect for sleep or after caffeine.
Resonance Breathing (5.5-5.5)
Breathe in and out at the same pace — around 5.5 seconds each. This rhythm synchronizes heart rate and breathing patterns, increasing calm alertness.
The goal is not to control your breath forever, but to use it as a steering wheel.
The Hidden Mental Benefit
Slow breathing trains your brain to tolerate stillness. That’s what calm really is — comfort in stillness. Over time, these practices expand your emotional range. You react less, recover faster, and think more clearly under pressure.
Your Next Breath
Every emotion rides on breath. When you learn to guide it, you take back authorship of your state. You do not need an app or a course — just awareness and air.
So next time life squeezes you tight, pause and listen. The calm you are looking for is already breathing with you.
Author Bio
Kofi Mensah is a certified breathwork instructor and performance coach who combines modern neuroscience with ancient breathing traditions. He teaches athletes and professionals how to use breath to regulate stress and sharpen focus.
*Guest contributions reflect the personal experiences and perspectives of their authors. While every piece is reviewed for quality and respect, the ideas shared may differ from the views of Josh Dolin. Readers are encouraged to take what resonates and leave the rest.
