Breathing Techniques


At times of overwhelm, our breath becomes shallow and tight — signaling the body that we are unsafe. By changing the way we breathe, we send the opposite message:
I am calm. I am grounded. I am in control.

Here are some simple, effective breathing techniques you can practice anytime — at home, at work, or during moments of emotional stress.


Diaphragmatic Breathing (Belly Breathing)

This technique helps switch off the stress response and activate the body's natural relaxation system.

How to Do It

  1. Place one hand on your chest and the other on your belly.

  2. Breathe in slowly through your nose — feel your belly rise.

  3. Exhale gently through your mouth — feel your belly soften.

  4. Repeat for 5–10 breaths.

Benefits

  • Reduces anxiety and muscle tension

  • Lowers heart rate and blood pressure


Box Breathing (4–4–4–4 Method)

Used by athletes and first responders to stay calm under pressure.

How to Do It

  • Inhale for 4 seconds

  • Hold for 4 seconds

  • Exhale for 4 seconds

  • Hold again for 4 seconds
    Repeat for up to 1–2 minutes.

Benefits

  • Helps quiet racing thoughts

  • Improves focus and clarity


Extended Exhale Breathing

A longer exhale tells the nervous system to relax and let go.

How to Do It

  • Inhale gently through the nose for 4 seconds

  • Exhale slowly for 6–8 seconds
    Repeat until your body softens.

Benefits

  • Reduces panic sensations

  • Supports emotional regulation


5–Finger Breathing

A grounding technique especially helpful during anxiety spikes.

How to Do It

  1. Hold one hand up like a star.

  2. Trace each finger with the other hand.

  3. Inhale as you trace up, exhale as you trace down.

  4. Continue until you feel calmer.

Benefits

  • Combines breath with calming touch

  • Great for adults and children


4–7–8 Relaxation Breath

A powerful technique for evenings or sleep.

How to Do It

  • Inhale through your nose for 4

  • Hold your breath for 7

  • Exhale through your mouth for 8
    Repeat 4 cycles.

Benefits

  • Helps release tension and intrusive thoughts

  • Encourages deeper sleep

 Remember

The breath is always with you.
Every slow inhale invites safety.
Every gentle exhale lets your body relax.

You deserve peace — one breath at a time.