Breathing is involuntary, which means most of the time you probably don’t give it much thought. Yet when things go awry, like when you’re stressed, anxious, or afraid, you’ll probably notice changes in your breathing. But you can also harness your breath to inspire calm and focus, especially in moments you need a soothing boost.
Breath work is a form of mind-body training that uses deep, diaphragmatic breathing or belly breathing, which per research, may trigger relaxation responses in the body and lead to a number of health benefits. A research review published in January 2023 in Scientific Reports, for example, concluded that breath work may be effective for improving stress and mental health conditions like depression and anxiety.
“We’re all often running at top speed through our days and under constant stress and strain,” says Kate Ingram, registered dietitian-nutritionist and certified yoga teacher in Stamford, Connecticut, who uses breath work as part of her coaching and teaching. “Chronic stress is linked to everything from headaches and poor sleep to anxiety, high blood pressure, and heart disease. Simple deep breathing techniques can really help alter our stress patterns and change these health trajectories.”
What’s more, breath work is highly accessible and you don’t need any special training to get started. “The great thing about breath work is that anyone can do it,” says Ann Russo, LCSW, a professional therapist in Long Beach, California. “You don’t need to be a consistent practitioner of meditation or yoga to start reaping the benefits. All you need is a few minutes of quiet and a willingness to experiment with different breathing techniques.”
Here are five 30-second breath work exercises paired with various common life experiences, including expert tips on how to get started.
1. If You Need to Focus, Try Box Breathing
Box breathing, sometimes known as four square, is a simple technique and great for beginners, Ingram says. If your mind is wandering at work or you need some help concentrating on a research project, you may want to give it a try.
To practice box breathing, Ingram recommends the following:
Find a comfortable seat with your back straight and feet flat on the ground.
Close your eyes and take a deep breath in through your nose to the count of four. Fill your lungs completely.
Hold your breath for a count of four. Try not to clench your jaw or hold tension anywhere in your body.
Exhale slowly through your mouth to the count of four letting all the breath out.
Hold your breath again for a count of four.
“Repeat steps 2 to 5 a few times just paying attention to the movement, sound, and feel of your breath,” Ingram says. “If a count of four is too difficult, start with a count of two or three and work your way up.”
2. If You Want to Evoke a Sense of Calm, Try 4-7-8 Breathing
If you need to quiet your mind after a long day, 4-7-8 breathing may help.
“This technique, also known as the ‘relaxing breath,’ is a simple and effective way to calm the mind and body and promote relaxation,” says John Landry, a licensed registered respiratory therapist (RRT) who uses breath work in his practice, in Memphis, Tennessee.
It involves holding your breath after inhalation for a fairly significant length of time. “This retention allows for organs and muscles to get a bit of an oxygen boost, keeping them healthy and vitalized,” explains Ellie Smith, a certified yoga instructor trained in breath work in Mie, Japan. “The longer exhalation stimulates the parasympathetic nervous response, also known as ‘rest and digest.’”
To get started with 4-7-8 breathing, Landry offers the following instructions:
Sit or lie down comfortably, with your back straight and shoulders relaxed.
Close your eyes and take a few normal breaths to settle.
Inhale quietly through your nose for a count of four.
Hold your breath for a count of seven.
Exhale slowly and audibly through your mouth for a count of eight.
Repeat this cycle for a total of four breaths or until you feel more relaxed.
If 4-7-8 is too difficult, start with a 2-4-5 count or a 3-5-6 and work your way up, Ingram recommends. “Just encouraging the longer exhale can really give you a sense of calm,” she says.
3. If You Need a Confidence Boost, Try Lion’s Breath
When you’re preparing for a big presentation at work or getting ready for a job interview, remember to keep lion’s breath in your back pocket.
“This technique is great to give a sense of strength,” Ingram says. “Maybe if you’re not feeling your strongest and need a quick boost.”
To get started, she recommends:
Start in your comfortable upright seated position.
Inhale deeply through your nose.
Exhale loudly through an open mouth with a “ha” sound, sticking your tongue out. You can also make a slight growl like a lion in the back of your throat.
“This breath can release a lot of tension in the face and jaw, reduce stress, and increase your energy,” Ingram says. “It definitely would help if you are feeling self-conscious and need to just not take yourself so seriously for a moment.”
