Gary BreckaHuman Biologist & Longevity Innovator

This Breathing Trick Shifts You Out of Stress Fast

26 Jun 2026 · 1 min

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In this concise instructional video, Gary Brecka promotes conscious breathing as a rapid method to move the body from a stress‑induced sympathetic state to a calm parasympathetic state. He explains that focusing on breath engages the intercostal (auxiliary) respiratory muscles, which helps trigger the autonomic shift. He then demonstrates the 4‑7‑8 breathing pattern—inhale for 4 counts, hold for 7, exhale for 8 with pursed‑lip (straw‑like) breathing—recommending several cycles for beginners. To enhance the effect, he advises turning off the phone and directing gaze toward a distant natural horizon (or simply looking out a window), noting that within minutes this practice can loosen neck tension, unclench the jaw, and produce a clear, centered mind.

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Harness the power of breathwork. Something as simple as controlled breathing can flip your body from stress mode into superhuman calm within minutes. This is conscious breathing, drawing your attention to your breath, exercising your intercostal muscles, which are called auxiliary muscles of respiration, changing you from a sympathetic state, fight or flight, into a parasympathetic state, rest and digest. For beginners, I recommend the 4-7-8 technique. Inhale through the nose for a count of 4. Hold for 7 seconds and exhale slowly through the mouth for 8. Make a straw like pursing your lips. Repeat this for a few cycles. Get off of your phone. Preferably look outside into nature as far out on the horizon as you can. Even if it's too cold to go outside, just gaze outside into nature and within minutes you'll feel a tangible shift, a loosened neck, unclenched jaw, and a clear centered mind.