4 breathing exercises for calming your mind

Do you know how to breathe? Of course, breathing is something that we all do without even thinking about it. But did you know that you can become calmer and more relaxed with just your breath. It just takes a little practice! I would like to share with you 4 breathing exercises for calming your mind.

When we are feeling stressed, our breathing automatically becomes faster and shallower. This can cause an increase in our heart rate, agitation, nausea, and make it more difficult to concentrate. By learning that our breath can be a tool to help us be calm, we can start using it today to bring more wellness into our life!

When you are initiating new breathing exercises, here are some things to consider:

If you have asthma, COPD or any lung or heart condition, or are pregnant check with your doctor first
If you start experiencing any dizziness, or light-headedness, shortness of breath or nausea, you should discontinue

4 breathing exercises for calming your mind:

Abdominal breathing
Box Breathing
“4-7-8” breathing
Alternate nostril breathing

1. Abdominal breathing

Start this one by lying on your back
Put one hand on your chest and one hand on your abdomen
Focus on your belly expanding as you breath in – your hand on your abdomen will rise and fall with your breaths
Once you feel comfortable doing this laying down, try it sitting and standing

2. Box Breathing

Sit in a chair with your back straight and feet on the floor

Inhale slowly to the count of 4
Hold for the count of 4
Exhale slowly to the count of 4
Repeat 1-3 times

3. “4-7-8” Breathing

Sit or lie down comfortably

Rest the tip of your tongue on the rough of your mouth, you will want to keep your tongue in this position for the entire breathing practice

Purse your lips and exhale completely through your mouth
Close your lips and inhale to the count of 4
For 7 seconds hold your breath
Then exhale slowly for 8 seconds
Try doing this for 4 full rounds of breath and work up slowly to 8 rounds

This breath work can cause feelings of deep relaxation, do this only before sleeping or when you do not need to be fully alert

4. Alternate Nostril Breathing

Sit in a comfortable position

Exhale completely
Use right thumb to close right nostril
Inhale through your left nostril and then close the left nostril with your finger & open your right nostril
Exhale through your right nostril
Inhale through your right nostril and then close that nostril
Open your left nostril and then exhale through that
This is one cycle
Always end a cycle by finishing with an exhale on the left nostril

Do not do this technique if you have nasal congestion

I look forward to hearing what you think about these breathing techniques and if you have tried them & how they worked for you!

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4 breathing exercises for calming your mind