5 Deep Breathing Exercises To Calm You Down

Do you ever feel like life is go, go, go, and you just need a moment to catch your breath? Well, what if I told you that catching your breath could actually be the key to feeling more calm, focused, and energized? That’s where deep breathing exercises come in.

In this blog post, we’re going to explore the power of deep breathing and how you can use simple techniques to tap into a sense of peace and well-being, no matter what life throws your way.

Whether you’re new to deep breathing or looking to deepen your practice, there’s something here for everyone. So, grab a comfy seat, take a deep breath in, and let’s dive into the world of deep breathing exercises.

5 Deep Breathing Exercises To Calm You Down

There are several deep breathing exercises you can try to regulate your nervous system. Here are a few to get you started:

1. Box Breathing:

Box breathing, also known as square breathing, is a simple yet powerful technique used to calm the mind and body. It’s called “box” breathing because you visualize your breath moving along the sides of a square. This technique is often used by athletes, military personnel, and yogis to enhance performance, manage stress, and improve focus.

So, how do you do it? Let’s break it down:

1. Find a comfortable seated position: Sit up straight with your feet flat on the floor and your hands resting on your lap.
2. Begin by exhaling completely: Take a deep breath in through your nose for a count of four seconds, allowing your lungs to fill with air.
3. Hold your breath: At the top of your inhale, hold your breath for a count of four seconds. This pause allows the oxygen to circulate in your body and helps regulate your breathing.
4. Exhale slowly: Slowly exhale through your mouth for a count of four seconds, emptying your lungs completely.
5. Hold your breath again: At the bottom of your exhale, hold your breath for another count of four seconds. This brief pause prepares you for the next inhalation.
6. Repeat the cycle: Continue this pattern of inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding for four seconds. Repeat the cycle for several minutes, or until you feel more calm and centered.

Box breathing can be a great tool to use in moments of stress or anxiety, or as a regular practice to promote relaxation and focus. By bringing awareness to your breath and consciously controlling your breathing pattern, you can help regulate your nervous system and create a sense of calm and balance in your body and mind.

2. 4-7-8 Breathing:

4-7-8 breathing is a simple yet effective technique that can help calm the mind, reduce stress, and promote relaxation. It’s based on the principles of pranayama, a yogic breathing practice that focuses on controlling the breath to influence the mind and body.

To practice 4-7-8 breathing, follow these steps:

1. Find a comfortable seated position: Sit up straight with your feet flat on the floor and your hands resting on your lap.
2. Exhale completely: Start by exhaling completely through your mouth, making a whooshing sound as you do so.
3. Inhale quietly through your nose for a count of four seconds: As you inhale, mentally count to four, allowing your lungs to fill with air.
4. Hold your breath for a count of seven seconds: Once you have inhaled fully, hold your breath for a count of seven seconds. This pause allows the oxygen to circulate in your body and can help regulate your breathing.
5. Exhale slowly and completely through your mouth for a count of eight seconds: As you exhale, make a whooshing sound and mentally count to eight. Empty your lungs completely, releasing any tension or stress with your breath.
6. Repeat the cycle: Continue this pattern of inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds. Repeat the cycle for several minutes, or until you feel more calm and relaxed.

4-7-8 breathing can be a powerful tool to help you manage stress, reduce anxiety, and improve your overall sense of well-being. By bringing your attention to your breath and practicing this technique regularly, you can train your body and mind to respond more calmly to stressful situations.

3. Diaphragmatic Breathing:

Diaphragmatic breathing is a technique that involves using your diaphragm, a large muscle located between your chest and abdomen, to take deep, slow breaths. This type of breathing is often used in meditation, yoga, and relaxation exercises to help reduce stress and promote a sense of calm.

To practice diaphragmatic breathing, follow these steps:

1. Find a comfortable position: Sit or lie down in a comfortable position with your back straight and your shoulders relaxed.
2. Place one hand on your chest and one hand on your abdomen: This will help you become more aware of your breathing pattern.
3. Inhale deeply through your nose: As you inhale, imagine your abdomen expanding like a balloon. Try to keep your chest relatively still, focusing on filling your lungs from the bottom up.
4. Exhale slowly through your mouth: As you exhale, imagine your abdomen deflating like a balloon. Try to make your exhalation longer than your inhalation, aiming for a slow, controlled release of air.
5. Repeat: Continue this deep breathing pattern for several minutes, focusing on the sensation of your breath moving in and out of your body.

Diaphragmatic breathing can help reduce stress and anxiety by activating the body’s relaxation response. When you breathe deeply, you stimulate the vagus nerve, which helps regulate the autonomic nervous system and promotes feelings of relaxation and calm. This type of breathing can also help improve oxygenation of the blood, reduce muscle tension, and lower blood pressure.

4. Alternate Nostril Breathing:

Alternate nostril breathing, also known as Nadi Shodhana or Anulom Vilom, is a yogic breathing technique that is believed to help balance the two hemispheres of the brain, calm the mind, and reduce stress. This practice involves breathing through one nostril at a time, alternating between the left and right nostrils.

To practice alternate nostril breathing, follow these steps:

1. Find a comfortable seated position: Sit up straight with your spine aligned and your shoulders relaxed.
2. Close your right nostril with your right thumb: Use your right thumb to gently close your right nostril.
3. Inhale through your left nostril: Inhale slowly and deeply through your left nostril, counting to four as you breathe in.
4. Close your left nostril with your right ring finger: Use your right ring finger to gently close your left nostril, so both nostrils are closed.
5. Hold your breath: Hold your breath for a count of four.
6. Release your right thumb and exhale through your right nostril: Release your right thumb from your right nostril and exhale slowly and completely through your right nostril, counting to four as you breathe out.
7. Inhale through your right nostril: Inhale slowly and deeply through your right nostril, counting to four.
8. Close your right nostril with your right thumb: Use your right thumb to gently close your right nostril.
9. Hold your breath: Hold your breath for a count of four.
10. Release your left nostril and exhale through your left nostril: Release your right ring finger from your left nostril and exhale slowly and completely through your left nostril, counting to four as you breathe out.
11. Repeat the cycle: Continue this pattern of inhaling through one nostril, holding the breath, and exhaling through the other nostril for several minutes, or until you feel more calm and centered.

Alternate nostril breathing is believed to help balance the flow of energy in the body, promote relaxation, and improve focus and concentration. It can be a soothing practice to incorporate into your daily routine, especially during times of stress or when you need to clear your mind.

5. Lion’s Breath:

Lion’s breath, or Simhasana Pranayama in yoga, is a powerful breathing technique that can help release tension, reduce stress, and increase energy. It’s named after the fierce and majestic lion, and the practice is believed to unleash your inner strength and courage.

To practice lion’s breath, follow these steps:

1. Find a comfortable seated position: Sit up straight with your spine aligned and your shoulders relaxed.
2. Inhale deeply through your nose: Take a deep breath in through your nose, filling your lungs with air.
3. Exhale forcefully through your mouth: Open your mouth wide and stick out your tongue as far as it will go. Exhale strongly through your mouth, making a “ha” sound. As you exhale, imagine releasing any tension or stress from your body.
4. Roar like a lion: As you exhale, make a loud “ha” sound, similar to the roar of a lion. Stick out your tongue and open your eyes wide to enhance the effect.
5. Repeat: Continue this pattern of inhaling through your nose and exhaling forcefully through your mouth, making the “ha” sound. Repeat for several breaths, or until you feel more energized and invigorated.

Lion’s breath is a fun and playful breathing exercise that can help you let go of inhibitions and embrace your inner strength. It can also help improve your focus and concentration, as well as relieve tension in your face, jaw, and throat.

Incorporating lion’s breath into your daily routine can be a great way to start your day on a positive note or to release stress and tension after a long day. The next time you’re feeling overwhelmed or in need of a pick-me-up, give lion’s breath a try and unleash your inner lion.

Which Deep Breathing Exercise Will You Try?

Incorporating deep breathing exercises into your daily routine can be a simple yet powerful way to reduce stress, increase relaxation, and improve your overall well-being.

Whether you choose to practice box breathing, 4-7-8 breathing, diaphragmatic breathing, alternate nostril breathing, or lion’s breath, each technique offers its own unique benefits and can be easily incorporated into your day.

The next time you’re feeling overwhelmed or anxious, take a few moments to focus on your breath and try one of these deep breathing exercises. You may be surprised at how quickly you can calm your mind and body, allowing you to approach life with a greater sense of calm and clarity.

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