Stress is something everyone faces, especially these days with all the challenges around us. The good news? One of the simplest and most effective ways to calm your mind and body is through your breath.
Slowing down your breathing can actually reduce anxiety and help you feel more grounded. Here are six breathing techniques you can try anytime you want to relax or ease stress:
1. Stop-Breathe-Be
Think of this as a quick reset for your brain. When stress hits, pause whatever you’re doing. Take a deep breath and just be in the moment. This helps pull your mind away from worries about the future and brings you back to right here, right now. It’s a simple way to reconnect with yourself and feel calmer.
2. Belly Breathing (Diaphragmatic Breathing)
As adults, we tend to breathe shallowly with our chest, but babies naturally breathe deeply with their bellies. Belly breathing activates the calming part of your nervous system, which helps you relax. Here’s how:
- Find a comfy spot, maybe lying down.
- Slowly inhale through your nose for about 4 seconds, letting your belly rise while your chest stays still.
- Exhale gently for 4 seconds or longer.
- Practice this daily, aiming for about 5 minutes. Use it anytime you feel tense.
Even small kids do this naturally, and it’s a great habit for adults too!
3. Cyclic Sighing
This technique focuses on long, slow exhales — which can instantly calm your mood. Try this:
- Inhale through your nose.
- Take a quick second, deeper breath to fill your lungs completely.
- Slowly exhale all your breath out through your mouth.
- Repeat this cycle for about 5 minutes.
It’s amazing how something so simple can make you feel more peaceful.
4. Coherent Breathing
Normally, we breathe 15 to 20 times a minute. But slowing down to about 5 breaths per minute can help your brain relax and feel safe. To do this:
- Use a breathing app or just count to pace yourself.
- Breathe softly through your nose with your eyes closed to block distractions.
- Take slow, gentle breaths — your belly will naturally rise and fall.
- Practice this for 20 minutes a day or whenever you feel anxious.
- Once you get comfortable, try it with your eyes open so you can use it anytime, anywhere.
5. 4-7-8 Breathing
This popular technique helps lower your heart rate and bring calm. Try this:
- Breathe in quietly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat this cycle 3 times, twice a day.
It’s great for relaxing before sleep or during a stressful moment.
6. Box Breathing
Used by Navy SEALs and others who deal with high pressure, box breathing helps control your mind through your breath. Here’s how:
- Sit comfortably and exhale fully.
- Inhale for 5 seconds.
- Hold your breath for 5 seconds.
- Exhale for 5 seconds.
- Hold your breath for 5 seconds.
- Repeat this cycle 5 times.
This rhythm helps steady your nervous system and clear your mind.
Why Breathing Works
Breathing is unique because it’s automatic but also something you can control anytime. Changing your breath sends fast and powerful signals to your brain, helping to calm your nervous system and ease anxiety quickly.
Also Read : How to Manage Screen Time to Boost Focus and Mental Health
