Why Practice Breathing Techniques?
Relieves Stress
Calms the nervous system and reduces tension.Improves Focus
Helps manage intrusive thoughts and enhances clarity.Elevates Moo
d Decreases anxiety and supports emotional balance.Better Sleep
Encourages relaxation for restful nights.Popular Breathing Techniques
Box Breathing
Inhale 4s - Hold 4s - Exhale 4s - Hold 4s.
This technique, also known as square breathing, is widely used by athletes and even Navy SEALs to remain calm and focused.
Instructions: Inhale for 4 seconds, hold the breath for 4, exhale for 4, and hold again for 4 seconds. Repeat for several cycles.
4-7-8 Breathing
Inhale 4s - Hold 7s - Exhale 8s.
A relaxation tool to help reduce anxiety and fall asleep faster.
Instructions: Inhale quietly through the nose for 4 seconds, hold the breath for 7, and exhale fully (with a gentle 'whoosh') for 8 seconds. Repeat 4-8 times.
Diaphragmatic Breathing
Belly breathing for fullness.
Engage the diaphragm rather than shallow chest breathing for maximum oxygenation.
Instructions: Place one hand on your chest, one on your belly. Breathe in through the nose, letting your belly push your hand out. Exhale through pursed lips.
Resonant Breathing
Inhale 5s - Exhale 5s (no hold).
A calming pattern that can help maintain heart-brain coherence.
Instructions: Breathe in for 5 seconds, breath out for 5 seconds, continuously, for a few minutes.
Build Your Breathing Practice
- Start with 3-5 minutes a day; consistency counts more than duration.
- Pair breathing exercises with daily routines (e.g., before sleep, after waking, or during work breaks).
- Choose a favorite technique and use it when you feel anxious, distracted, or overwhelmed.
- Track your progress in a journal – note changes in stress, focus, and mood.