Breathing
“Breathing is the way your body takes in air to keep you alive and help you feel calm or energized. When you breathe deeply and slowly, it can help you relax and clear your mind, especially when you’re stressed or upset. Your breath is a powerful tool to control how you feel.”
Breathing: How to calm your mind and body
Breathing isn’t just automatic—it’s a powerful tool to help you feel calm and focused. Here are some easy ways to practice.
Belly breathing
Sit or lie down comfortably. Put one hand on your chest and one on your belly. Breathe in deeply through your nose, letting your belly rise while your chest stays still. Breathe out slowly through your mouth. Do this for a few minutes and feel your body relax.
Box breathing
Breathe in through your nose for 4 seconds. Hold your breath for 4 seconds. Breathe out through your mouth for 4 seconds. Hold again for 4 seconds. Repeat this cycle a few times to feel calm and focused.
4-7-8 breathing
Breathe in quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Breathe out fully through your mouth for 8 seconds. Repeat 4 times to relax and reduce stress.
Alternate nostril breathing
Close your right nostril with your thumb and breathe in through your left. Close your left nostril with your finger, release your right nostril, and breathe out through the right. Then breathe in through the right, close it, and breathe out through the left. Repeat for a few minutes to feel balanced.
Try these anytime you feel stressed or need to focus. Your breath is always with you—use it to calm your mind and body.
“What has to be taught first, is the breath.”
“Just a single thought is capable of changing the breathing pattern.”