Breathing

Very few people maintain full and proper breathing. This can lead to imbalances in oxygen and carbon dioxide levels, triggering your sympathetic nervous system and potentially causing anxiety, sleep issues, and high blood pressure. Spending a few extra moments focusing on the timing of your breath and breathing through your nose regulates overall breathing and promotes the activation of the parasympathetic nervous system, which relaxes your body.

Belly breathing

This practice is effective for optimizing stress and improving sleep quality.

Time needed: 5–10 minutes

1. Sit or lie down comfortably.
2. Place one hand on your chest, and put the other hand on your stomach (just above your belly button).
3. Inhale deeply through your nose for a count of 4 seconds, allowing your belly to rise and expand. Imagine your belly is like a balloon, fully expanding all the way out. Your chest should remain relatively still.
4. Exhale slowly through your mouth for a count of 6–8 seconds, feeling your belly fall. Imagine pushing all the air out of the balloon.
5. Repeat this breathing cycle for 5–10 minutes, focusing on the rise and fall of your abdomen.

Box (square) breathing

This practice helps you manage stress and boost lung function and performance.

Time needed: 2–5 minutes

1. Sit in a relaxed position with your back straight.
2. Visualize a box with four equal sides as you perform the exercise. Inhale slowly through your nose for a count of 4 seconds, filling your abdomen with air first, then your lungs, and then your chest.
3. Hold your breath for a count of 4 seconds.
4. Exhale slowly through your mouth for a count of 4 seconds, releasing the air from your chest, lungs, and abdomen.
5. Hold your breath again for 4 seconds before starting the next inhale.
6. Continue this cycle for 4–5 minutes or until you feel calm and focused.

Tip: You can easily adjust the timing of each step as needed—for example, use 2 seconds instead of 4.

4-7-8 breathing

This practice is effective for reducing stress and improving faster onset and quality of sleep.

Time needed: 4–5 cycles (2–3 minutes)

1. Sit or lie down comfortably with your back straight.
2. Inhale through your nose for a count of 4 seconds.
3. Hold your breath for a count of 7 seconds.
4. Exhale slowly through your mouth for a count of 8 seconds.
5. Repeat the cycle for 4–5 breaths, or until you feel deeply relaxed.

Alternate nostril breathing

This practice helps you optimize stress and cardiovascular and lung function.

Time needed: 5–10 minutes for beginners, 15 minutes for advanced

1. Sit in a comfortable, upright position with your spine straight and shoulders relaxed.
2. Use your right thumb to close your right nostril.
3. Inhale deeply through your left nostril for a count of 4–5 seconds.
4. Close your left nostril with your right ring finger, then open your right nostril.
5. Exhale slowly through the right nostril for a count of 6 seconds.
6. Inhale deeply through the right nostril, then close the right nostril and open the left.
7. Exhale slowly through the left nostril.
8. This completes one cycle. Repeat for 5–10 cycles, focusing on your breath and maintaining a steady rhythm.

Mindful breathing

This practice is effective for optimizing stress, improving brain function, and managing pain.

Time needed: 5–10 minutes

1. Find a quiet spot to sit or stand comfortably.
2. Focus on your natural breath, without trying to change it at first.
3. Notice the rhythm of your breathing: the sensation of air entering and leaving your body.
4. If your mind starts to wander, gently bring your attention back to your breath.
5. You also can count your breaths to enhance focus, such as counting to 4 on each inhale and exhale.
6. Practice for 5–10 minutes, allowing yourself to just be with your breath.