Simple Breathing Practices for a Calmer Day

Your breath is always with you. You don't need an app, a special place or extra time to use it. Yet most of the day we barely notice it, until stress makes it short, shallow and quick.

The good news is that the breath works in both directions. Stress changes how we breathe, and changing how we breathe can help us feel calmer. Slow, steady breathing is one of the oldest and simplest relaxation practices there is, found in traditions from yoga to meditation to modern relaxation training.

Here are four gentle breathing practices you can try today, and some ideas for making them part of your daily rhythm.

Before you begin

• Get comfortable. Sit with your back supported, or lie down. Let your shoulders soften.
• Breathe through your nose if you can. It naturally slows the breath.
• Never force it. These practices should feel easy. If you feel dizzy or uncomfortable, stop and breathe normally.
• Start small. One or two minutes is enough. Calm grows with practice, not effort.

If you have a heart or lung condition, are pregnant, or have ever felt unwell during breathing exercises, check with your doctor before trying new practices.

1. Noticing the breath (1 minute)

This is the simplest practice of all, and a lovely place to begin.

1. Close your eyes or lower your gaze.
2. Don't change anything. Simply notice your breath as it is.
3. Feel the air coming in, cool at the nostrils. Feel it leaving, slightly warmer.
4. Notice where you feel the breath most: the nose, the chest or the belly.
5. When your mind wanders, gently come back to the next breath.

Just noticing the breath often slows it down on its own. It is a small moment of attention in a busy day.

2. Belly breathing (2–3 minutes)

When we are stressed, we tend to breathe high in the chest. Belly breathing (also called diaphragmatic breathing) invites the breath lower and deeper.

1. Place one hand on your chest and one on your belly.
2. Breathe in slowly through your nose, letting your belly rise under your hand. Your chest stays fairly still.
3. Breathe out slowly, letting your belly fall.
4. Continue for a few minutes, keeping the breath soft and unhurried.

Many people like to practise this lying down at first, with a book resting on the belly to feel it rise and fall.

3. The longer exhale (2–3 minutes)

A gentle way to slow down is to make your out-breath a little longer than your in-breath.

1. Breathe in through your nose for a count of 4.
2. Breathe out slowly through your nose or softly parted lips for a count of 6.
3. Repeat for a few minutes.

If 4 and 6 feel too long, try 3 and 5. The exact numbers don't matter. What matters is that the exhale is slow and relaxed. Many people find this practice especially helpful in the evening, or before a conversation or event that makes them nervous.

4. Square breathing (2–4 minutes)

Square breathing, often called box breathing, gives the mind a simple pattern to follow. It can be grounding when thoughts are racing.

1. Breathe in for a count of 4.
2. Hold gently for a count of 4.
3. Breathe out for a count of 4.
4. Hold gently for a count of 4.
5. Repeat for a few rounds.

You can imagine tracing the four sides of a square as you breathe, or look at a window frame or picture and follow its edges with your eyes. If holding the breath feels uncomfortable, skip the holds, or make them shorter.

Pairing breath with sound and nature

Breathing practices can feel easier with something calm to rest your attention on. Many of our viewers like to breathe along with a slow nature scene: the rise and fall of the ocean, clouds drifting across the sky, or water moving through a stream.

Try this: play our Sky escape, settle in, and breathe in as you watch the clouds move, then breathe out slowly as they drift away. Let the music set a slower pace than your day.

▶ Watch Sky, a 30-minute healing escape

Making it a habit

The real benefit of breathing practices comes from returning to them often, especially on ordinary days, so they are familiar when life gets harder. A few ideas:

• Link it to something you already do. Three slow breaths before you open your laptop, while the kettle boils, or when you sit down in the car (before driving, not while).
• Use transitions. Breathe for one minute between meetings, after a phone call, or when you come home.
• Make it part of bedtime. A few minutes of longer exhales can be a gentle bridge between the day and sleep.
• Keep it kind. Some days your mind will be busy the whole time. That is still practice. Simply showing up counts.

When to seek more support

Breathing practices are a helpful tool for everyday stress, but they are not a treatment for anxiety, panic attacks or other health conditions. If you often feel overwhelmed, breathless or anxious, please reach out to a doctor or mental health professional. Asking for support is a sign of strength.

In closing

Calm doesn't have to be complicated. Somewhere between one breath and the next, there is always a small pause. With a little practice, you can learn to find it, and rest there for a moment, wherever you are.

For more ideas on everyday wellbeing, visit our Wellness page, or find a nature sound to breathe with on our Listen page.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.