Breathing preferences are individual, so try a few exercises to find the breathing pattern that works for you. The goal is to feel better after focusing on your breath.
To start, try taking slow, deep breaths when you feel anxious, cannot sleep, or are stressed. It often helps to count each breath in (inhalation) and each breath out (exhalation).
For another approach, breathe out for a few counts more than you breathe in (for instance, breathe in for 4, out for 6).
If it's helpful for you to follow a more standard breath pattern, try these exercises to see which you like best:
Here's a quick exercise that can help you focus on your breath and feel calmer in less than 5 minutes.
Before you start, tune in to how you're feeling both emotionally and physically. Are you stressed? Do any of your muscles feel tense?
To start the exercise, follow these steps:
- Sit with both feet on the floor or lie in a comfortable position, and close your eyes.
- Breathe in deeply through your nose while counting to 3.
- Then, slowly breathe out through your mouth while counting to 3.
- Repeat this at least 4 times.
Allow your muscles to relax further with each breath, and think of breathing in "calm" and breathing out "stress."
When you're ready, open your eyes and tune in to how you feel again.
Do you notice a shift? Is your mind calmer? Is your body more relaxed?
Focusing on your breath can slow your heart rate, reduce muscle tension, and help you feel calmer in the moment.
