Five ways to calm your mind by breathing

Stress and anxiety are common problems for many people these days. But one of the best ways to calm your mind and get things back in order is to breathe. Breathing exercises are easy to do and can help you relax, lower your stress levels, and improve your overall health. Let's look at five breathing techniques that have been shown to work by science to help you calm down and focus again.

1. Deep diaphragmatic breathing, also called abdominal breathing

What It Is: Instead of breathing shallowly into the chest, this method has you breathe deeply into the diaphragm. It helps the body relax and lowers the heart rate.

How to do it:

Get comfortable by sitting or lying down.

Put one hand on your stomach and the other on your chest.

Take a deep breath through your nose for four seconds, and feel your stomach rise.

For six seconds, slowly breathe out through your mouth.

Do it again for 5 to 10 minutes.

Pros:

Lowers stress and anxiety

Increases the flow of oxygen

Improves focus and control over emotions

2. Box Breathing, or Four-Square Breathing

What It Is:
Box Breathing is a common way for athletes and professionals to deal with stress. It helps balance oxygen levels and calm the nervous system.

How to practice:

Take a breath in through your nose for four counts.

Take a deep breath and hold it for four counts.

Take a slow breath out for four counts.

Hold for four more counts before doing it again.

Pros:

Helps clear your mind

Keeps feelings steady

Lessens stress when things are really stressful

3. Nadi Shodhana, or alternate nostril breathing

What It Is: A traditional yogic breathing method that helps the left and right sides of the brain work together, which helps you stay calm and focused.

How to practice:

Sit up straight and comfortably.

Put your right thumb over your right nostril and breathe through your left nostril.

Put your ring finger over your left nostril and breathe out through your right.

Breathe in through your right nostril, close it, and breathe out through your left.

For 5 to 7 minutes, keep doing this.

Pros:

Lessens stress and worry

Makes lungs work better

Keeps energy flowing evenly

4. The 4-7-8 Breathing Method

What It Is:
Dr. Andrew Weil came up with this method, which makes you relax by controlling your breathing and slowing down your heart rate.

How to practice:

Breathe in through your nose for four seconds without making a sound.

For seven seconds, hold your breath.

For eight seconds, breathe out completely through your mouth.

Do the cycle again up to four times.

Pros:

Helps you get to sleep faster

Lowers cortisol levels that are caused by stress

Supports emotional stability

5. Breathing with awareness

What It Is: Mindful breathing is a meditation practice that combines being aware and breathing slowly to help you stay in the present.

How to do it:

Sit back and close your eyes.

As you breathe in and out naturally, pay attention to your breath.

If your mind starts to wander, gently bring your attention back to your breathing.

Every day, practice for 10 to 15 minutes.

Pros:

Makes you more aware and focused

Lessens negative thoughts

Encourages a feeling of peace within

Last Thoughts

Breathing exercises are more than just ways to relax; they can also help your mind and body stay healthy. Doing them often can help lower anxiety, boost your mood, and make you more resilient to stress in general. Just a few minutes of conscious breathing can help you get your mind and body back in balance, whether you're at work, at home, or about to go to sleep.

Take a deep breath; this is where your calm starts.

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