Toggle High
Contrast On
Categories
Body icon
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View Topic
Life icon
Life
GR8NESS isn’t something you do; it’s how you live.
View Topic
Mind icon
Mind
Infuse mindfulness and awareness into everything you do.
View Topic
Self Care icon
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View Topic
Soul icon
Soul
Connect with all of humanity and discover your true self.
View Topic
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View More
Categories
A life in motion is a life well lived. Move. Discover. Grow.
View Topic
True health lies in finding the perfect balance of mind, body, and spirit.
View Topic
Chronic pain can be debilitating. Regain control of your body and mind.
View Topic
Remedies sourced from nature help heal pains, both seen and unseen.
View Topic
Feed your body properly and you’ll nurture more than just the physical.
View Topic
Life
GR8NESS isn’t something you do; it’s how you live.
View More
Categories
Ease the way you move through life with simplicity and intelligence.
View Topic
Strengthening your relationships helps you celebrate who you’ve become.
View Topic
Raising children is the job of a lifetime. And you never get to retire.
View Topic
Our planet is a marvelous gift. Become the change the world needs by helping it heal.
View Topic
They’re an extended part of your family. Care for them the way they deserve.
View Topic
Mind
Infuse mindfulness and awareness into everything you do.
View More
Categories
While you cannot escape the stresses of life, you can find shelter inside yourself.
View Topic
Calming anxiety, easing depression, and discovering peace of mind are within your grasp.
View Topic
Everyday tools, training, and techniques to convince your brain it can be so much more.
View Topic
From mantras for self-love to changing the way you look at wellness.
View Topic
category alt tag
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View More
Categories
The journey of self-discovery is never-ending. Embrace your journey.
View Topic
Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.
View Topic
Soul
Connect with all of humanity and discover your true self.
View More
Categories
Dive into your practice and experience something new every day. Give your mind some space to grow.
View Topic
Feed your mind with powerful positive statements to help you believe in yourself.
View Topic
In a fast-paced world, sometimes the best thing you can do is to breathe.
View Topic
GR8NESS expert Expert Reviewed
506 Views
3 Min Read Time
12 Shares

6 Breathing Exercises to Stay Calm

GR8NESS RATING
8
gr8 vote
GR8
1
meh vote
MEH
2
pass vote
PASS

Over and over, we hear how breathing exercises can help us reduce anxiety, decrease stress, and remain calm. We may even know that there is science behind the phrase “take a breath.” But how often do we try to find a breathing exercise only to get lost in a sea of yoga-speak and techniques that take so long to get the hang of that they are no good to us in an emergency?

Don’t get me wrong, a solid breathing practice can keep you calm no matter what comes your way, but if you are not there yet, what do you do when faced with anxiety-inducing situations that pop up unexpectedly? What you need are fast, easy breathing exercises explained in plain language so that you learn them in just a few minutes.

1. Diaphragmatic Breathing

Diaphragmatic breathing is one of the best breathing techniques for stress management. This deep-breathing technique ensures you are trading oxygen for carbon dioxide with every breath. This helps slow your heartbeat and stabilize your blood pressure, helping you calm down and ease stress.

This exercise can be done sitting or standing, which makes it a great one to do any time you’re feeling stressed. Start by taking a deep breath through your nose, abdomen rising on the inhale. Exhale, noticing that your belly returns to its normal position.

2. 4-7-8- Breathing

Also known as relaxing breathing, the 4-7-8 breathing technique is perfect for relieving stress and anxiety. This 5-minute breathing exercise is easy to fit into your daily routine or practice on the fly. You breathe in for the count of four, hold for seven, and exhale for eight. Repeat up to four times.

3. 4-6 Breathing

Breathing intentionally gives your mind a chance to regroup, take in information, and process events before you react, or worse, overreact. This simple technique can be done sitting or standing. Inhale deeply for 4 seconds, exhale for six. Taking a moment to practice the 4-6 breathing technique gives your mind a chance to retreat from feelings of stress or anxiety.

4. Moon Breathing

When you are stressed and anxious, you may have trouble sleeping, so the moon breathing is an excellent technique to learn. This breathing exercise can slow your thoughts, center your mind, relax your body, and make it easier to get better sleep.

Begin by releasing any tension you may be feeling, press your right nostril closed and breathe in through your left nostril. Hold your breath for a beat or two. Then close your left nostril and open your right on to breath out. Continue until you feel relaxed and at ease.

5. Mindful Breathing

Making mindful breathing a part of your daily routine can help calm your emotions, release physical tension, and give you energy and focus. You can practice mindful breathing for as little as 2 minutes or up to ten minutes or longer. It seems simple, but you begin by just breathing. Tap into the power of a meditation mantra or count your breaths.

6. Breathing Fresh Air

Sometimes it’s not how you are breathing, but where. Essential for our health and well-being, breathing fresh air can help us feel better. Taking a quick walk outside for a breath of fresh air may give you more energy, help you feel more relaxed, boost your immune system, and more. And it’s easy. Just take a quick walk outside the next time you feel tired, stressed, or anxious.

A Note from GR8NESS

Breathing exercises are great for calming the mind, body, and spirit. Some of these take a little practice, but most are pretty simple to master. The more you do them, the better you’ll get at doing them, and the easier it will be for you to remain calm during times of stress.

GR8NESS RATING
8
gr8 vote
GR8
1
meh vote
MEH
2
pass vote
PASS
Stephany
GR8NESS Writer
Stephany is a GR8NESS Contributing Editor who writes about pet care, CBD, stress, self care, meditation, time management, brain training, and natural remedies with a focus on the science behind it all. She has three dogs, three cats, walks half marathons, and practices yoga and powerlifting. You can often find her training her dogs or experimenting with new flavors in the kitchen.
Learn More
Related Articles
GR8NESS expert Expert Reviewed
Image by Syda Productions / Shutterstock

Guided Breathing Practice to Lower Blood Pressure [Video]

If you are at risk for heart disease or have chronic high blood pressure, guided slow breathing practices may help. According to Harvard Medical School, many individuals find that deep breathing reduces blood pressure, lowers their heart rate, and helps them to feel more calm. We know that stress poses...
GR8NESS expert Expert Reviewed
Image by Priscilla Du Preez / Unsplash

How to Breathe Yourself Out of an Argument

An argument can get heated, and sometimes pretty quickly. What began as a slight disagreement can become a raging argument in the blink of an eye. When this happens, and tempers flare, true communication is lost. Feelings get hurt, and in some cases, relationships are ruined. It doesn’t have to...
GR8NESS expert Expert Reviewed

What’s Reverse Breathing and How to Start Practicing It [Video]

We’re often told to take a breath when we are stressed, excited, or need to relax. Turns out, there is science behind it. The many reasons to try breathing exercises include improving your digestion, overall wellness, mental health, falling asleep, and breathing through stressful situations. There are so many reasons...
GR8NESS expert Expert Reviewed
Image by Alfonso Cerezo / Pixabay

How You Breathe Says a Lot about Your Health

Do you think about every breath you take? Probably not, since breathing is usually automatic, controlled subconsciously by the respiratory center at the base of the brain. You can focus on breathing mindfully, but once you stop, your breathing goes back to its normal rhythm without you thinking about it....
The URL has been copied