MORE SIMPLE TECHNIQUES TO CALM THE BODY AND MIND

You’ve probably heard the advice: “Take a deep breath.” It turns out, it’s more than just a saying – it’s a powerful tool.

When we feel stressed or anxious, our bodies prepare for a fight-or-flight response. One of the first things that changes is our breathing – it becomes faster and shallower, which can increase feelings of tension or panic.

But here’s the good news:

By consciously slowing down our breathing, we can begin to shift our body into a calmer state. This is known as activating the parasympathetic nervous system, which promotes rest, relaxation, and recovery.

The Key: Awareness

The first step to better breathing is simply becoming aware of how you’re breathing throughout the day.

One of the most effective ways to build this awareness is to practise breathing exercises regularly – just a few minutes each day can make a noticeable difference.

3 More Breathing Techniques to Try

Here are three additional breathing techniques to add to your toolkit. Try practising them twice a day or whenever you feel stressed, anxious, or unable to sleep.

Breathe and Sigh

This simple exercise helps release built-up tension quickly.

Take a deep breath in through your nose
Exhale with a loud sigh through your mouth
Let your shoulders drop as you exhale
Repeat 6–10 times

It’s a quick reset you can do anywhere – at your desk, in the car, or before bed.

4-7-8 Breathing

Popularised by Dr. Andrew Weil, this breathing method is said to improve sleep, mood, and stress levels.

Sit comfortably
Inhale through your nose for 4 counts
Hold your breath for 7 counts
Exhale slowly through your mouth (pursed lips) for 8 counts
Repeat 4–5 rounds

Tip: Always do this exercise sitting or lying down, especially when starting out, as it can make you feel light-headed.

Alternate Nostril Breathing (Nadi Shodhana)

A calming, balancing breath often used in yoga and meditation.

Sit comfortably and use one hand
Place your index and middle finger between your eyebrows (on your “third eye”)
Use your thumb to close your right nostril and inhale through your left
Then, close your left nostril with your ring finger, open your right nostril, and exhale
Inhale again through the right nostril, then close it and exhale through the left
Continue this cycle for 1–2 minutes

This technique is excellent for calming the mind and promoting mental clarity.

Start Today

These simple breathing practices don’t require any equipment, take just a few minutes, and can have powerful effects on your nervous system, sleep quality, and mental wellbeing.

Try them consistently for one week and observe how your body and mind respond.

We’d Love to Hear from You

Have you noticed a change in your mood, stress levels, or sleep?
Let us know in the comments or share your experience with us – your feedback could inspire someone else to begin.

Kris-Tynan