10/08/2025
Feeling tense or overwhelmed? These 5 breathing techniques can bring instant relief:
Box Breathing (4‑4‑4‑4)
•Inhale through your nose for 4 seconds
•Hold your breath for 4 seconds
•Exhale slowly through your mouth for 4 seconds
•Hold again for 4 seconds
•Repeat for 1–2 minutes
(Used by Navy SEALs and others to quickly regain calm under pressure)
4‑7‑8 Breathing
•Inhale quietly through your nose for 4 seconds
•Hold your breath for 7 seconds
•Exhale completely through your mouth for 8 seconds
•Repeat for 3–8 cycles
(Helps activate the parasympathetic nervous system, promoting relaxation)
Diaphragmatic (Belly) Breathing
•Sit or lie comfortably
•Place one hand on your chest and the other on your belly
•Breathe in slowly through your nose, letting your belly rise (the chest should move minimally)
•Exhale slowly through your mouth (or nose), feeling your belly fall
•Continue this for several minutes, focusing on engaging the diaphragm
(Encourages full, deep breaths and can help reduce stress)
Alternate Nostril Breathing (Nadi Shodhana)
•Sit comfortably, relax your body
•Use your right thumb to gently close your right nostril
•Inhale slowly through your left nostril
•Close the left nostril with your ring finger, then open the right nostril to exhale
•Inhale through the right nostril, then close it and exhale through the left
•Alternate sides for several cycles
(Balances the mind and reduces anxiety)
Pursed‑Lip Breathing
•Sit in a relaxed position
•Inhale slowly through your nose for ~2 seconds
•Purse your lips (like you're going to whistle)
•Exhale slowly and steadily through pursed lips for ~4 seconds
•Repeat 4–5 times (or more) as needed to slow your breathing rhythm
(Helps make deep breaths slower and more intentional)
Which one helps you most when you need calm? Share below! 💙
