Unlock Calm with Every Breath You Take
Breathing is such a simple thing that we all take for granted. Yet breathing consciously—and regularly performing breathing exercises like the ones below—can provide profound physical, mental, and emotional health benefits. Here are three breathing exercises to try!
Square (4×4) Breathing
When it comes to breathing and reducing stress, it’s a good idea to think inside the box! Called Square, Box, or 4×4 breathing, here’s what to do:
- Breathe in to a 4-count.
- Hold 4 seconds.
- Breathe out to a 4-count.
- Wait 4 seconds before taking your next breath.
- Repeat 2-5 more times.
Mindful Words
This exercise combines breathing, visualization, and repetition to keep you present, calm, and collected.
- Think of a soothing word, like peace, sunlight, or calm.
- Repeat it silently in your mind, once breathing in, once breathing out.
- Focus on that word. Return to it if your mind wanders.
- Repeat for 2-5 minutes.
Ujjayi (Victorious) Breathing
Sometimes used in yoga, Ujjayi (oo-jai-yee) or “victorious breath” keeps you focused and anchored in the present.
- Breathe in slowly and deeply through your nose, lips shut.
- Mouth closed, exhale slowly but forcefully through your nose from your throat. Repeat 2 times.
- Next, breathe in through your nose, lips shut.
- Open your mouth as you exhale, making a slow, long “HAAA” sound, emptying your lungs. Repeat 2 times.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.