2 Mindful Breathing Techniques for Instant Calm

AAmy August 18, 2023 7:02 AM

Stress is inevitable in our fast-paced world. Sometimes, the simple act of breathing can become one of the most effective ways to combat daily stressors and achieve a sense of calm. Today, we're going to delve into 2 powerful mindful breathing techniques that can bring you instant calm.

What is Mindful Breathing?

Mindful breathing is a type of mindfulness technique that involves focusing on your breath. In doing so, you become more present in the moment, allowing your mind to step away from stressful thoughts and situations. It's a practice that is easy to do anywhere and at any time, requiring no special equipment or environment.

Technique 1: Box Breathing

Box Breathing, also known as Square Breathing, is a powerful stress reliever that involves inhaling, holding your breath, exhaling, and holding your breath again each for the same amount of time. Here’s how you can practice it:

  1. Sit in a comfortable position with your spine straight but relaxed.
  2. Close your eyes and take a moment to let your body relax.
  3. Inhale slowly and deeply through your nose to a count of 4.
  4. Hold your breath for a count of 4.
  5. Exhale slowly through your mouth to a count of 4.
  6. Hold your breath again, this time after exhaling, for a count of 4.
  7. Repeat this pattern for several minutes.

Technique 2: 4-7-8 Breathing

4-7-8 Breathing is another effective technique for calming the mind and body. This technique is particularly good for reducing anxiety and helping you fall asleep. Here are the steps:

  1. Sit or lie down in a comfortable position. Close your eyes if it feels good to you.
  2. Inhale quietly through your nose to a mental count of 4.
  3. Hold your breath for a count of 7.
  4. Exhale completely through your mouth, making a whoosh sound to a count of 8.
  5. This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths.
Technique Inhale Hold Exhale
Box Breathing 4 seconds 4 seconds 4 seconds
4-7-8 Breathing 4 seconds 7 seconds 8 seconds

These mindful breathing techniques are simple, but mighty. They can be performed anywhere and can bring about a sense of calm in a matter of minutes. Regular practice can also lead to long-term benefits like reduced stress and anxiety, better emotion management, and improved concentration. So, the next time you need to find instant calm, just breathe.

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