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Breathing Exercises

Center your mind and calm your body with guided breathing techniques.

Let It Go

Put a stressful thought into the bubble. As you breathe, watch it fade away.

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Explore Other Breathing Techniques

Learn more practices to add to your mindfulness toolkit.

4-7-8 Breathing (The Relaxing Breath)

4-7-8 Breathing (The Relaxing Breath)

Promoted by Dr. Andrew Weil, this technique is known for its ability to quickly calm the nervous system and aid in falling asleep.

How to practice:

  1. Exhale completely through your mouth, making a whoosh sound.
  2. Close your mouth and inhale quietly through yournose to a mental count of four.
  3. Hold your breath for a count of seven.
  4. Exhale completely through your mouth, making a whoosh sound to a count of eight.
  5. This is one breath. Inhale again and repeat the cycle three more times for a total of four breaths.
Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic Breathing (Belly Breathing)

This foundational technique encourages deep, full breaths that engage the diaphragm, helping to strengthen it, slow your breathing rate, and decrease oxygen demand.

How to practice:

  1. Lie on your back or sit comfortably.
  2. Place one hand on your upper chest and the other on your belly, just below your rib cage.
  3. Breathe in slowly through your nose, letting your stomach expand and push your hand up. The hand on your chest should remain as still as possible.
  4. Exhale slowly through pursed lips, feeling your belly fall and your hand lower. The hand on your chest should remain still.
  5. Continue this for 5-10 minutes.
Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing (Nadi Shodhana)

A yogic breathing practice said to balance the two hemispheres of the brain, calm the mind, and reduce anxiety.

How to practice:

  1. Sit in a comfortable position.
  2. Lift your right hand and press your first and middle fingers down, leaving your thumb, ring finger, and pinky finger extended.
  3. Close your eyes and take a deep breath in and out through your nose.
  4. Close your right nostril with your right thumb. Inhale through your left nostril.
  5. Close your left nostril with your ring finger, so both are held closed. Retain your breath at the top of the inhale for a brief pause.
  6. Open your right nostril and exhale slowly. Pause briefly at the bottom.
  7. Inhale through the right nostril, then close it and exhale through the left. This completes one cycle. Continue for up to 5 minutes.
Resonant Breathing (Coherent Breathing)

Resonant Breathing (Coherent Breathing)

This simple technique involves breathing at a rate of 5-6 breaths per minute, which is believed to maximize your heart rate variability (HRV) and calm the nervous system.

How to practice:

  1. Find a comfortable seated position.
  2. Inhale through your nose for a count of five.
  3. Exhale through your nose for a count of five.
  4. Continue this pattern for at least a few minutes, focusing on the smooth, even rhythm of your breath.
  5. The goal is a gentle, relaxed breath without any strain or pausing.
Pursed-Lip Breathing

Pursed-Lip Breathing

A technique that can help slow your pace of breathing, making each breath more effective. It's particularly helpful for people with lung conditions but is calming for anyone.

How to practice:

  1. Relax your neck and shoulders.
  2. Keeping your mouth closed, inhale slowly through your nose for two counts.
  3. Pucker or 'purse' your lips as if you were about to whistle or gently blow out a candle.
  4. Exhale slowly and gently through your pursed lips for a count of four.
  5. Repeat as needed until you feel a sense of calm and control.