Did You Know?

Practising simple breathing techniques can reduce anxiety, improve sleep quality, and help you feel more relaxed—anytime, anywhere.

Many of us are unknowingly shallow breathers, using only the upper part of our lungs (also known as chest breathing). In contrast, deep belly breathing activates the lower lungs, helping stimulate the parasympathetic nervous system—your body’s natural “calm and relax” mode.

This is why many instructors incorporate breathing exercises before or after classes. But the good news? You can start reaping the benefits at home right now.

Try These Simple Breathing Techniques

Before you start:

• Sit or lie down in a comfortable position. (Standing may make you feel light-headed when starting out.)
• Start with 8–10 rounds of each exercise.
• Practise at least twice a day or whenever you’re feeling stressed or can’t sleep.

Box Breathing

Also known as “square breathing,” this technique promotes calm and focus.

1. Inhale slowly for a count of 4
2. Hold your breath for 4
3. Exhale slowly for 4
4. Hold again for 4
5. Repeat

Once comfortable, you can increase the count -but always keep all four steps equal in length.

Belly Breathing

This helps train your body away from shallow chest breathing.

1. Place one hand on your belly and the other on your chest
2. Breathe in slowly through your nose
3. Focus on your belly rising on the inhale and falling on the exhale
4. Your chest should remain still – if it moves more than your belly, you’re shallow breathing

Bee Breathing (Bhramari)

A soothing breath that relaxes the nervous system and quiets the mind.

1. Gently place your fingers in your ears
2. Inhale deeply through your nose
3. As you exhale, make a soft “humming” sound, like a bee
4. Feel the vibration in your head—it’s calming and centring

Breathe Better, Feel Better

By making breathwork a daily habit, you may notice:

• Improved sleep
• Reduced anxiety or stress
• Better concentration
• More energy and emotional balance

Tell Us How You Go!

Try these techniques daily for one week.
Did you sleep better? Feel calmer?
We’d love to hear from you – hare your experience in the comments below or drop us a message.

Watch out for more great exercise and lifestyle tips from Kris Tynan.