Breathing Exercise Can Calm You Down in 30 Seconds
Simple deep breathing techniques may deliver a number of possible benefits, including reduced stress and improved focus.
Breathing is involuntary, which means most of the time you probably don’t give it much thought. Yet when things go awry, like when you’re stressed, anxious, or afraid, you’ll probably notice changes in your breathing. But you can also harness your breath to inspire calm and focus, especially in moments you need a soothing boost.
Page Contents
Breathing Exercise
Breath work is a form of mind-body training that uses deep, diaphragmatic breathing or belly breathing, which per research, may trigger relaxation responses in the body and lead to a number of health benefits. A research review published in January 2023 in Scientific Reports, for example, concluded that breath work may be effective for improving stress and mental health conditions like depression and anxiety.
Here are five 30-second breath work exercises paired with various common life experiences, including expert tips on how to get started.
1. If You Need to Focus, Try Box Breathing
Box breathing, sometimes known as four square, is a simple technique and great for beginners. If your mind is wandering at work or you need some help concentrating on a research project, you may want to give it a try.
To practice box breathing, Ingram recommends the following:
- Find a comfortable seat with your back straight and feet flat on the ground.
- Close your eyes and take a deep breath in through your nose to the count of four. Fill your lungs completely.
- Hold your breath for a count of four. Try not to clench your jaw or hold tension anywhere in your body.
- Exhale slowly through your mouth to the count of four letting all the breath out.
- Hold your breath again for a count of four.
Repeat steps 2 to 5 a few times just paying attention to the movement, sound, and feel of your breath, If a count of four is too difficult, start with a count of two or three and work your way up.
2. If You Want to Evoke a Sense of Calm, Try 4-7-8 Breathing
If you need to quiet your mind after a long day, 4-7-8 breathing may help.
This technique, also known as the ‘relaxing breath, is a simple and effective way to calm the mind and body and promote relaxation.
It involves holding your breath after inhalation for a fairly significant length of time. This retention allows for organs and muscles to get a bit of an oxygen boost, keeping them healthy and vitalized,
To get started with 4-7-8 breathing, Landry offers the following instructions:
- Sit or lie down comfortably, with your back straight and shoulders relaxed.
- Close your eyes and take a few normal breaths to settle.
- Inhale quietly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale slowly and audibly through your mouth for a count of eight.
- Repeat this cycle for a total of four breaths or until you feel more relaxed.
If 4-7-8 is too difficult, start with a 2-4-5 count or a 3-5-6 and work your way up.
3. If You Need a Confidence Boost, Try Lion’s Breath
When you’re preparing for a big presentation at work or getting ready for a job interview, remember to keep lion’s breath in your back pocket.
This technique is great to give a sense of strength. Maybe if you’re not feeling your strongest and need a quick boost.
To get started, she recommends:
- Start in your comfortable upright seated position.
- Inhale deeply through your nose.
- Exhale loudly through an open mouth with a “ha” sound, sticking your tongue out. You can also make a slight growl like a lion in the back of your throat.
This breath can release a lot of tension in the face and jaw, reduce stress, and increase your energy, It definitely would help if you are feeling self-conscious and need to just not take yourself so seriously for a moment.
4. If You Need Better Balance, Try Alternate Nostril Breathing
In Sanskrit this type of breathing is called Nadi Shodhana, It works to bring the parasympathetic nervous system and sympathetic nervous system into balance.
According to traditional yogic philosophy, the left nostril is the gateway to the right side of our brain, which is associated with the parasympathetic nervous system (the “rest and digest” response). The right nostril is the gateway to the left hemisphere, responsible for the sympathetic nervous system, which stimulates the “fight or flight” response.
When we are anxious and stressed for too long, we can become right-nostril dominant. And the converse is also true. If we are too lethargic and brain-foggy, our left nostril is likely dominant for too long. We can bring the two nervous systems into balance through alternate nostril breathing, to help give them a reset.
To get started with alternate nostril breathing, Smith suggests:
- With your right hand, bend your forefinger and middle finger so the fingertips are resting on the meaty part of your thumb. Bring your thumb to just under the bony part of your right nose. Lift your elbow out to the side so you have space between your lungs and your arm.
- Before closing the nostril, inhale. Close the nostril with the thumb and exhale for four. Keep the thumb there and inhale for four. Repeat three to five times and return to normal breathing.
- With the ring finger, close the left nostril and open the right. Inhale for four, exhale for four and repeat three to five times before returning to normal breathing.
- Inhale, close the right nostril, exhale for four, and inhale for four.
- Close the left nostril and open the right. Exhale for four, inhale for four.
- Repeat steps 4 and 5 for three to five more rounds, then return to normal breathing for a minute or two before repeating them again.
Beginners may want to stick with steps one to three for a few days before building up to steps four and five.
5. If You Need a Quick Stress Reliever, Try Falling-Out Breathing
Falling-out breath is a simple technique that helps release tension and stress by encouraging a deep exhale.
The technique is essentially a few rounds of big sighs, It emphasizes the exhale, signaling to the body that you’re safe and helping you to stimulate the rest and digest response,”
Landry offers the following instructions to practice falling out breath:
- Stand or sit in a comfortable position, with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your thighs or your lap.
- Take a deep breath in through your nose, filling your lungs completely.
- Open your mouth and exhale slowly yet strongly, making a long “haa” sound as you release the breath fully.
- Allow your body to relax and repeat several times.
Benefits of Breathing Exercises
Many of the breathing exercises above have benefits that have been extensively researched. The science behind why they work revolves around the vagus nerve, which is a part of your brain that is activated when you breathe deeply. The vagus nerve oversees your mood, digestion and heart rate. Tailored breathing exercises like these stimulate your vagus nerve, helping us respond better to stress and anxiety.
When you practise a breathing exercise, you’ll benefit from:
- A more relaxed body
- A lowered heart rate
- Distraction from anxiety
- Lowered blood pressure
- Stress reduction
- Slower breathing for better energy conservation
Relaxation techniques
Relaxation techniques are a great way to help with stress management. Relaxation isn’t only about peace of mind or enjoying a hobby. It’s a process that decreases the stress effects on your mind and body. Relaxation techniques can help you cope with everyday stress. And these techniques can help with long-term stress or stress related to various health problems, such as heart disease and pain.
Whether your stress is spiraling out of control or you’ve already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques are often free or low cost, pose little risk, and can be done nearly anywhere.
Explore simple relaxation techniques and get started on de-stressing your life and improving your health and overall well-being.
Types of relaxation techniques include:
- Autogenic relaxation.
- Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.
- You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
- Progressive muscle relaxation.
- In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.
- This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.
- In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. This is best done in a quiet area without interruptions. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
- Visualization.
- In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.
- To relax using visualization, try to include as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.
- You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and focus on your breathing. Aim to focus on the present and think positive thoughts.
When to Seek Professional Help for Anxiety
Stress and anxiety are a normal part of everyday life. But if you’re having symptoms of anxiety that are so severe that they are seriously damaging your ability to lead a normal life, it could be time to seek out professional help.
Speak to your GP about the difficulties you’ve been experiencing. They can contextualize your symptoms, offer a diagnosis and outline treatment options. Talking therapy is an effective means of treating mental health conditions like anxiety disorders, helping you to better understanding the underlying causes of your stress and how to cope with symptoms.
You could also reach out for anxiety treatment at MindBodySoul Health. Our leading provider of care for people with mental health conditions like anxiety and other conditions.
