Breathing Techniques for a Calmer Mind

In a world that rarely slows down, your breath can be a tool for grounding and calming your mind. Simple, intentional breathing techniques - also known as pranayama - can help reduce stress, improve focus, and support emotional balance. Here are three examples of breathing practices you can try anytime for a pause and reset.

To begin any practice, find a comfortable position that allows your body and mind to be present.

1. Box Breathing

Wonderful for slowing down, easing, and refocusing if feeling anxious or under pressure.

How to practice:

• Inhale slowly through the nose for 4 counts.

• Hold the breath for 4 counts.

• Exhale slowly through the mouth for 4 counts.

• Hold the breath out for 4 counts.

Repeat for several rounds. The balanced rhythm helps bring your nervous system into a state of ease. As you practice you may find that you can increase your length, maintaining the consistency of counts (work up to 6 counts, inhale, hold, exhale, hold, for 6 counts each, etc.).

2. 4-7-8 Breathing

Ideal for winding down at night or calming anxiety. This breath pattern assists in slowing your heart rate and signals the body to relax.

How to practice:

• Inhale through the nose for 4 counts filling your diaphragm.

• Hold the breath for 7 counts.

• Exhale slowly through the mouth for 8 counts.

Start with 3–4 rounds and increase as it becomes more comfortable. Make sure to listen to your body and move as needed.

3. Diaphragmatic (Belly) Breathing

This technique helps shift you out of “fight or flight” and move into a more relaxed state.

How to practice:

• Place one hand on your chest and one on your belly.

• Breathe in slowly through your nose, letting the belly rise.

• Exhale gently through the mouth, allowing the belly to fall.

Focus on keeping the chest still and letting the breath move deeply and slowly.

Breathe into Calm

Even just a few minutes of conscious breathing each day can have an immense impact on your mental clarity and emotional well-being. Start small, stay consistent, and let your breath guide you to a calmer mind.