Breathing exercises to instantly calm yourself
Breathing—something you do every day without even thinking about it. It’s automatic, so it’s understandable that it rarely crosses your mind. However, your breath is one of the most powerful tools to quickly calm your body and mind.
Breathing exercises for relaxation
If you’re seeking more calm and balance in life, meditation often seems like the right solution. Meditation is a highly effective way to relax both body and mind, but it’s not always easy.
Sometimes, sitting still and disconnecting from the outside world can bring intense awareness of racing thoughts, emotions, and sensations, which can be overwhelming rather than relaxing.
Fortunately, there is something you can always rely on that has an immediate calming effect: your breath.
Try these two relaxing breathing exercises and see what they do for you.
1. Box breathing: sharpen your focus and relax
This technique is often used by people in high-stress jobs like the military, healthcare, or police work. And for good reason—box breathing quickly reduces heart rate and stress levels while enhancing concentration. After just 5 minutes of this breathing technique, you’ll feel more focused and perform more efficiently.
When to use it:
Box breathing is perfect to start your morning with clarity or to combat a midday slump before a presentation or meeting.
How to do it:
Box breathing, also known as square breathing, involves inhaling, holding, exhaling, and pausing for equal lengths of time. Imagine the four sides of a square as you follow these steps:
1. Sit comfortably, close your eyes, and slowly exhale all the air through your nose.
2. Hold your breath for 4 seconds.
3. Inhale for 4 seconds through your nose.
4. Hold your breath for 4 more seconds.
5. Exhale for 4 seconds.
Repeat this cycle for 5 minutes to experience its calming effects.
2. Balance breathing: find inner harmony
Also known as **Coherent Breathing**, this technique is perfect for balancing your nervous system and promoting inner calm. Balance breathing synchronizes your body and mind, providing lasting relaxation.
When to use it:
You can do this exercise anytime you feel off-balance. It’s simple and highly effective. For long-term benefits, practice this balance-breathing pause three times a day.
How to do it:
1. Sit quietly with your eyes closed, breathing slowly through your nose.
2. Inhale for 5 seconds, then exhale for 5 seconds.
You can count the seconds yourself, or use an app that provides a guided breathing pace if you find that easier.
These exercises will help you calm your mind and body, bringing more peace and focus into your day.
