It sounds too simple, but deliberate breathwork can instantly dial down stress, sharpen focus, and even lower blood pressure. Here are three beginner‑friendly techniques to weave into your day.
1. Box Breathing
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat for 2–5 minutes. This rhythmic cycle engages your parasympathetic system, promoting calm.
2. 4‑7‑8 Breathing
- Inhale quietly through the nose for 4 seconds
- Hold for 7 seconds
- Exhale forcefully through the mouth for 8 seconds
Perform four full cycles, ideally before bedtime to ease into sleep.
3. Diaphragmatic (“Belly”) Breathing
- Place one hand on your chest, the other on your abdomen.
- Inhale deeply through the nose, ensuring your belly—not chest—rises.
- Exhale slowly through pursed lips.
Aim for 5–10 breaths to reset your stress response.
Set a reminder mid‑day for a one‑minute breathing break. You’ll return to your tasks feeling more centered, clear‑headed, and ready to tackle whatever comes next.