Calming Breathing Techniques

Important Reminder: Please don’t get caught up in doing these the “right” way.  If you’re feeling stressed from trying to breathe “correctly” to feel less stressed, it’s not helpful. I adjust these techniques for my needs and I highly recommend you do the same. Anything that helps you feel calmer is good.

Box breathing: Breathe in for four seconds. Hold for four seconds. Breathe out for four seconds. Hold for four seconds. Repeat four times.

5/7ths breathing: Breathe in for five seconds. Breathe out for seven seconds. Repeat. The key here is to exhale longer than you inhale. This helps slow your nervous system and helps you think more rationally again.

Diaphragmatic breathing: A fancy way of saying belly breathing. When you breathe in, focus on feeling the expansion of your belly/waist area instead of expanding your chest. There are more specific ways to do this, but focusing on breathing into my belly is really helpful.

Grounding: Another simple tool to help you feel more present using your own senses. Name five things you can see. Then name four things you can feel (even if it is your hand on your leg). Three things you can hear. Anything you can taste or smell. This helps your brain focus on the external present instead of the chaos in your mind. Powerful.

The Most Basic Meditation from Jeff Warren

Just Take 5 from Cory Muscara: This is a simple meditation using our hands to take five simple breaths, this meditation can easily be done anywhere.