Winter Breathing: Gentle Ways to Breathe Through Dark Days

February can be a long month. The holidays are over, spring still feels far away, and many of us get up and come home in the dark. It's normal to feel a little flat, tired or tense at this time of year.

You can't change the season, but you can change how you meet it. One of the simplest tools is your breath. It costs nothing, it goes everywhere with you, and a few slow minutes can make a grey day feel a little softer.

Here are four gentle breathing practices for winter.

1. The window breath (2 minutes)

Stand or sit by a window, even if it's dark outside. Look out at whatever you can see: the sky, a tree, the lights of the street.

Breathe in through your nose and imagine you're breathing in the cool, fresh air outside. Breathe out slowly through your mouth, as if you're fogging up the glass. Let your shoulders drop with each out-breath.

Ten slow breaths like this is a lovely way to start a winter morning.

2. Warm hands breathing (1 minute)

When you come in from the cold, cup your hands in front of your mouth. Breathe out slowly and warmly into them, as if you're warming them up. Feel the warmth on your palms.

Breathing out slowly and gently like this lengthens the out-breath, which is calming. And it's a small, comforting ritual to mark the move from outside to inside.

3. Counting the breath (3 minutes)

When your thoughts are going round in circles, give your mind a small, simple job:

• Breathe in, and silently count one.
• Breathe out, and count two.
• Keep going up to ten, then start again at one.

If you lose count, that's fine. Simply start again from one. Losing count and starting again is the practice, not a mistake.

4. The longer out-breath (5 minutes)

This is the same practice as in our Five-Minute Breathing Break, and it's worth coming back to:

1. Breathe in through your nose for a count of four.
2. Breathe out gently for a count of six.
3. Repeat for five minutes.

A longer out-breath is a simple signal to the body that it can relax. Many people find it helpful in the evening, or before a difficult phone call.

Breathe with a winter lake

It helps to breathe along with something slow and calm. Our two-hour video Breathe Easy shows snowy trees mirrored in a still winter lake, with soft, relaxing music for slow breathing:

▶ Watch Breathe Easy on YouTube

Put it on during a grey afternoon and let your breath match the stillness of the water.

Look after the winter basics

Breathing is one part of feeling better in winter. A few other simple things help too:

• Get outside in daylight when you can, even for a short walk at lunchtime.
• Keep a regular sleep and wake time.
• Eat warm, nourishing meals.
• Stay in touch with friends and family.

When winter feels heavy

Feeling low in winter is common. But if your mood is very low for weeks, you've lost interest in things you usually enjoy, or you're struggling to cope, please talk to your doctor. Seasonal low mood is real, and there is help.

In closing

Winter asks us to slow down. Let your breath show you how. Breathe in the cool air, breathe out a little longer, and remember that the light is already returning, a few minutes more each day.

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.