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Let's Get Ready!
Before we begin, create a comfortable space:
Find a quiet spot where you won’t be disturbed for a few minutes.
Get into comfortable clothing that allows your chest and stomach to move freely as you breathe.
If you have headphones, consider using them for a deeper experience or to play calming sounds.
Prepare to close your eyes when you’re ready—it helps to block out distractions and focus inward.
Take a moment to memorise the exercise steps before closing your eyes.
Choose a Breathing Exercise
Each technique works slightly differently, but all are designed to calm your body, slow your thoughts, and help you reconnect with the present moment.
Deep Belly Breathing (Diaphragmatic Breathing)
Best for: calming panic, grounding after anxiety, and helping the body relax before sleep.
This is one of the most grounding and natural breathing methods. It activates the body’s relaxation response and helps slow racing thoughts.
Instructions:
Find a comfortable seated or lying position. Let your shoulders relax.
Place one hand on your chest and the other on your stomach.
Inhale gently through your nose. Feel your stomach expand like a balloon—your chest should stay relatively still.
Exhale slowly through your mouth, feeling your stomach fall as the air leaves your body.
Continue breathing like this for several rounds, focusing only on the steady rise and fall beneath your hand.
If your mind wanders, gently return your attention to the movement of your breath.
4-7-8 Breathing
Best for: winding down before sleep, managing anger, or easing physical tension.
Developed by Dr. Andrew Weil, this breathing pattern calms the nervous system, slows your heart rate, and prepares your body for rest or focus.
Instructions:
Inhale quietly through your nose for a slow count of 4.
Hold your breath for a count of 7. Try to keep your body relaxed during this pause.
Exhale completely through your mouth for a count of 8, making a soft whooshing sound.
Repeat this cycle for four to six rounds. If it feels comfortable, gradually increase to eight rounds over time.
Notice how your body begins to settle and your thoughts become slower with each exhale.
Box Breathing (Square Breathing)
Best for: focus, clarity, and reducing anxiety during high-stress moments (e.g. before meetings, interviews, or exams).
Used by athletes and the military, box breathing brings stability and control to your breathing rhythm—perfect for centring the mind.
Instructions:
Inhale deeply through your nose for a count of 4.
Hold your breath for a count of 4, keeping your body still.
Exhale slowly through your mouth for a count of 4.
Hold again for a count of 4 before your next inhale.
Repeat this square pattern for several rounds, visualising each breath as a steady, balanced shape.
Alternate Nostril Breathing (Nadi Shodhana)
Best for: clearing the mind, improving focus, and balancing emotions. Particularly helpful when feeling scattered or overstimulated.
This traditional yogic technique balances the left and right sides of the brain, promoting harmony and calm.
Instructions:
Sit comfortably with your spine straight and shoulders relaxed.
Using your right hand, close your right nostril with your thumb.
Inhale deeply through your left nostril.
Now close your left nostril with your ring finger, release your right nostril, and exhale fully through the right.
Inhale again through the right nostril, then close it and exhale through the left to complete one full cycle.
Continue this pattern for five to ten cycles, breathing smoothly and evenly.
Mindful Breathing
Best for: grounding after a flashback, panic episode, or when emotions feel intense.
This practice brings awareness to the present moment through the simple act of breathing. It’s ideal for grounding yourself when you feel disconnected or overwhelmed.
Instructions:
Sit or lie down comfortably. Allow your body to settle.
Bring your attention to your breathing without trying to change it.
Notice the air moving in and out—its temperature, rhythm, and flow.
If your thoughts wander, simply acknowledge them and bring your focus back to your next breath.
Continue for a few minutes, allowing each breath to anchor you in the present moment.
Counted Breath
Best for: creating rhythm, easing physical restlessness, and building control over your breathing during stress.
This technique uses a gentle counting rhythm to pace your breathing, helping to slow both the breath and the mind.
Instructions:
Inhale through your nose for a slow count of 4.
Hold your breath gently for 4.
Exhale through your mouth for a count of 6, making the exhale slightly longer to promote relaxation.
Repeat this pattern for several minutes, adjusting the count to what feels natural for you.
Let your breathing become smooth and effortless, like waves rolling in and out.
Lion’s Breath
Best for: releasing frustration, physical tension, or emotional build-up. Good for quick stress release.
This energising exercise releases built-up tension in the face, throat, and chest—perfect for emotional release or moments of pressure.
Instructions:
Sit tall and take a deep breath in through your nose.
Open your mouth wide, stick out your tongue, and exhale forcefully with a loud “haaa” sound.
As you do, imagine expelling frustration, anger, or anxiety with the breath.
Repeat three to five times, returning to gentle breathing between rounds.
4-4-4-4 Breathing (Equal Breathing)
Best for: balancing mood, maintaining focus, and resetting during long work periods or moments of emotional overload.
This rhythmic breathing style encourages balance and calm by keeping each phase of the breath equal in length.
Instructions:
Inhale through your nose for 4 counts.
Hold gently for 4 counts.
Exhale smoothly through your mouth for 4 counts.
Pause for 4 counts before inhaling again.
Continue for several minutes, visualising a steady rhythm like waves or a heartbeat.
Visualisation with Breath
Best for: emotional reset, positive thinking, or moments when you want to feel lighter and more hopeful.
This exercise pairs breathing with mental imagery to create a sense of calm and positivity.
Instructions:
Close your eyes and take a few slow breaths.
As you inhale, imagine drawing in light, peace, or warmth.
As you exhale, picture tension, darkness, or worry leaving your body.
Continue this pattern for several minutes, letting your body relax with each cycle.
If it helps, imagine yourself surrounded by a calming colour or peaceful place.
Belly Breath with Progressive Relaxation
Best for: physical tension, anxiety with body symptoms, or when you need to wind down before bed.
This combines deep breathing with gradual muscle release, helping your body and mind unwind together.
Instructions:
Start with deep belly breathing—inhale slowly through your nose, allowing your stomach to rise.
As you exhale, focus on one muscle group (such as your shoulders or jaw) and consciously release tension.
Move through your body from head to toe, releasing one area with each exhale.
When you’ve finished, take a few final deep breaths, noticing the lightness in your body.
Post-Exercise Reflection
When you’re ready, gently bring your awareness back to the present. Wiggle your fingers and toes, take one last deep breath, and open your eyes slowly.
Notice how your body feels—lighter, calmer, or perhaps more centred. Try to carry this calm energy with you as you move on with your day.
If you wish, take a few minutes to jot down how you felt before and after the exercise. Over time, you’ll start to notice patterns in what helps most.
