24/08/2025
Breathing is one of the simplest yet most powerful tools for calming the mind and body because it directly influences the nervous system. Here’s how you can use your breath to create peaceful feelings:
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1. Understand Why It Works
• Activates the parasympathetic nervous system – Slow, deep breathing tells your body it’s safe, reducing stress hormones.
• Focuses your mind – When you pay attention to breathing, you shift attention away from anxious thoughts.
• Balances oxygen and carbon dioxide – This stabilizes heart rate and creates a sense of calm.
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2. Simple Techniques for Peaceful Breathing
a. Box Breathing (4-4-4-4)
1. Inhale slowly through the nose for 4 counts.
2. Hold your breath gently for 4 counts.
3. Exhale slowly through the mouth for 4 counts.
4. Pause for 4 counts, then repeat.
(Great for when you feel tense or overwhelmed.)
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b. Extended Exhale (4-6 Breathing)
1. Inhale gently through the nose for 4 counts.
2. Exhale slowly for 6 counts (or longer).
3. Repeat for a few minutes.
(The longer exhale signals safety to the brain – ideal before sleep or during anxiety.)
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c. Belly Breathing (Diaphragmatic Breathing)
1. Place one hand on your belly, one on your chest.
2. Inhale through your nose, letting your belly rise (your chest stays fairly still).
3. Exhale slowly through pursed lips, feeling your belly fall.
4. Continue for 5–10 breaths.
(Soothes the nervous system and brings immediate calm.)
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d. 5-Senses + Breath Grounding
1. Take one slow deep breath.
2. Notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
3. Breathe deeply again.
(Combines mindfulness with breathing to anchor you in the present moment.)
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3. Daily Practice for Lasting Peace
• Practice for 5 minutes in the morning to set a calm tone for the day.
• Use it before stressful events (meetings, conversations, driving).
• Pair it with a word or image (e.g., inhale “peace,” exhale “tension”).
