10 Quick Breathwork Tricks to Calm Your Mind Anytime, Anywhere

Feeling stressed, anxious, or overwhelmed? You’re not the only one. I’ve dealt with anxiety all my life, and when life is stressful it can be hard to find moments of true calm and peace. That’s where breathwork comes in.

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Breathwork is the practice of using intentional breathing techniques to promote physical, mental, and emotional wellbeing. When we focus on our breath, we can quickly shift our state and experience more calm, clarity, and balance.

We’re going to cover 10 simple breathwork exercises you can use anytime, anywhere, to find instant calm. Whether you’re dealing with a stressful situation at work, feeling anxious before a big presentation, or just need a moment of relaxation, these breathing techniques have the power to transform how you feel.

1. Box Breathing

Box breathing, also known as square breathing, is one of the most popular and effective breathwork techniques for reducing stress and anxiety. It works by guiding you through a simple, four-part breathing pattern that calms the mind and body.

Here’s how to do it:

1. Inhale slowly through your nose for 4 seconds, feeling your belly expand.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 4 seconds, feeling your belly deflate.
4. Hold your breath for 4 seconds.
5. Repeat this cycle for 5-10 minutes.

The key is to keep each part of the cycle equal in length. This symmetrical breathing pattern helps activate the parasympathetic nervous system, which is responsible for the “rest and digest” functions in the body. As a result, you’ll experience a profound sense of calm and relaxation.

2. 4-7-8 Breathing

The 4-7-8 breathing technique is another incredibly effective way to find instant calm. It was developed by Dr. Andrew Weil, a renowned expert in integrative medicine, and it works by regulating the flow of oxygen and carbon dioxide in the body.

Here’s how to do it:

1. Exhale completely through your mouth, making a “whoosh” sound.
2. Inhale quietly through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale completely through your mouth for a count of 8, making another “whoosh” sound.
5. Repeat the cycle 4-5 times.

The key to this technique is the longer exhale, which helps activate the parasympathetic nervous system and induce a state of calm. Many people find it helpful to visualize the breath moving in and out, or to focus on the sensations in their body as they breathe.

3. Alternate Nostril Breathing

Alternate nostril breathing, also known as Nadi Shodhana, is an ancient yogic technique that helps balance the left and right hemispheres of the brain. This, in turn, can promote a sense of inner peace and emotional equilibrium.

Here’s how to do it:

1. Sit in a comfortable, upright position and close your eyes.
2. Use your right thumb to gently close off your right nostril.
3. Inhale slowly through your left nostril.
4. Close off your left nostril with your right ring finger, and exhale through your right nostril.
5. Inhale through your right nostril, then close it off and exhale through your left.
6. Repeat this cycle, alternating between nostrils, for 5-10 minutes.

As you practice, try to keep the inhalations and exhalations equal in length. This balanced breathing pattern can have a profound calming effect on both the mind and body.

4. Breath Counting

Breath counting is a simple yet powerful breathwork technique that can help quiet the mind and induce a state of calm. It works by giving your busy brain something concrete to focus on, which can interrupt anxious thought patterns.

Here’s how to do it:

1. Find a comfortable seated position and close your eyes.
2. Begin to breathe naturally, focusing your attention on the sensation of the breath moving in and out.
3. As you inhale, silently count “1.”
4. As you exhale, silently count “2.”
5. Continue counting up to 10, then start back at 1.
6. If you lose track of the count, simply start back at 1.

Keep your breathing natural and relaxed as you count. The simple act of following the numbers can have a profoundly calming effect on the mind. Many people find it helpful to visualize the numbers or to match the count to their breath.

5. Ocean Breath

The ocean breath, also known as Ujjayi breath, is a calming breathwork technique that mimics the soothing sound of ocean waves. It works by slightly constricting the back of the throat, which creates a soft, audible “whooshing” sound as you breathe.

Here’s how to do it:

1. Sit or lie down in a comfortable position and close your eyes.
2. Inhale slowly through your nose, keeping your mouth closed.
3. As you inhale, gently constrict the back of your throat, as if you’re trying to fog up a mirror.
4. Exhale slowly through your nose, maintaining the same gentle constriction.
5. Repeat this cycle, focusing on the calming ocean-like sound of your breath.

The ocean breath has a hypnotic, meditative quality that can quickly induce a state of deep relaxation. Many people find it helpful to visualize the ebb and flow of the waves as they breathe. You can practice this technique for 5-10 minutes, or even incorporate it into your daily meditation practice.

6. Breath Waves

Breath waves is a soothing breathwork exercise that helps you experience the natural rhythm of your breath. By synchronizing your inhalations and exhalations, you can quickly calm the mind and body.

Here’s how to do it:

1. Sit or lie down in a comfortable position and close your eyes.
2. Inhale slowly through your nose, feeling your belly expand.
3. As you exhale, visualize a wave of breath moving down your body, from your head to your toes.
4. Repeat this cycle, letting each inhalation and exhalation flow naturally.

You can experiment with the length and depth of your breaths, but the key is to keep them smooth and continuous. Many people find it helpful to imagine the breath as a gentle wave, ebbing and flowing with each cycle.

Breath waves can be especially helpful for reducing anxiety and promoting a sense of inner peace. Try practicing it for 5-10 minutes, or incorporate it into your daily meditation routine.

7. Breath Awareness

Breath awareness is a simple yet powerful breathwork technique that involves focusing your attention on the sensations of your breath. By tuning in to the physical experience of breathing, you can quickly calm the mind and cultivate a greater sense of presence.

Here’s how to do it:

1. Find a comfortable seated position and close your eyes.
2. Bring your attention to the sensation of the breath moving in and out of your nose.
3. Notice the cool, smooth sensation of the air as it moves through your nostrils on the inhalation.
4. Observe the warm, slightly rougher sensation as the air moves out on the exhalation.
5. If your mind starts to wander, gently bring your attention back to the breath.

The key to this technique is to stay present and non-judgmental as you observe the breath. Resist the urge to control or manipulate your breathing – just let it flow naturally. Over time, you may notice your breath becoming deeper and more relaxed.

Breath awareness can be practiced for as little as 5 minutes, or incorporated into a longer meditation session. It’s a simple yet powerful way to calm the mind and cultivate a greater sense of inner peace.

8. Breath Visualization

Breath visualization is a breathwork technique that involves using mental imagery to enhance the calming effects of your breath. By visualizing the breath moving through your body, you can deepen your experience of relaxation and inner peace.

Here’s how to do it:

1. Find a comfortable seated position and close your eyes.
2. Bring your attention to the sensation of the breath moving in and out of your nose.
3. As you inhale, visualize the breath as a stream of cool, refreshing air flowing into your body.
4. Imagine this breath moving down your throat and into your lungs, filling them with a sense of expansion and openness.
5. As you exhale, visualize the breath as a warm, soothing stream of air flowing out of your body, carrying with it any tension or stress.
6. Repeat this cycle, focusing on the vivid sensations and imagery of your breath.

You can experiment with different visualizations, such as picturing the breath as a gentle wave or a beam of light. The key is to engage your senses and imagination in a way that enhances the calming effects of your breathing.

Breath visualization can be especially helpful for reducing anxiety and promoting a sense of inner calm. Try practicing it for 5-10 minutes, or incorporate it into your daily meditation routine.

9. Breath Pacing

Breath pacing is a breathwork technique that involves synchronizing your breath with a visual or auditory cue. This can help calm the mind and body by providing a consistent, rhythmic pattern to focus on.

Here’s how to do it:

1. Find a comfortable seated position and close your eyes.
2. Inhale for a count of 4, feeling your belly expand.
3. Hold your breath for a count of 4.
4. Exhale for a count of 4, feeling your belly deflate.
5. Hold your breath for a count of 4.
6. Repeat this cycle, keeping the timing consistent.

Alternatively, you can use a visual or auditory cue to guide your breathing. For example, you could inhale while watching a dot on the screen expand, and exhale as it contracts. Or, you could time your breaths to the sound of a metronome or calming music.

The key is to find a pace that feels natural and comfortable for you. Breath pacing can be especially helpful for reducing anxiety and promoting a sense of calm focus. Try practicing it for 5-10 minutes, or incorporate it into your daily meditation routine.

10. Breath Lengthening

Breath lengthening is a breathwork technique that involves gradually extending the duration of your inhalations and exhalations. This can have a powerful calming effect on the mind and body, as it helps activate the parasympathetic nervous system.

Here’s how to do it:

1. Find a comfortable seated position and close your eyes.
2. Begin by taking a few natural, relaxed breaths.
3. On your next inhalation, slowly count to 4 as you breathe in.
4. Hold your breath for a count of 4.
5. Exhale slowly, counting to 6 as the air leaves your lungs.
6. Repeat this cycle, gradually increasing the length of your inhalations and exhalations.

You can work up to longer breath cycles, such as inhaling for 6 seconds, holding for 6 seconds, and exhaling for 8 seconds. The key is to find a pace that feels comfortable and sustainable for you.

Breath lengthening can be especially helpful for reducing stress and anxiety. It can also promote a greater sense of calm and focus. Try practicing it for 5-10 minutes, or incorporate it into your daily meditation routine.