Breathing Exercises

• Breathing Exercises focus on the breath to calm the mind, reduce stress, and enhance mindfulness.
• Deep breathing involves breathing into the stomach rather than the chest, engaging the diaphragm—a muscle located below the lungs—to allow for fuller and more efficient breaths.
  • Deep breathing reduces heart rate, blood pressure, and muscle tension, promoting relaxation and focus.^[1]
  • Common practice: Inhale through the nose and exhale through the mouth.
• These exercises can quickly mitigate the intensity of mood swings and aid in preparing the body for sleep or transitioning between tasks.

Examples

Tip: Before beginning a breathing exercise, exhale fully to clear your lungs and ensure the first breath is fresh and effective.

• Measured Breathing
  • This includes a range of breathing techniques that adjust the ratio of inhalation and exhalation based on a count; a few examples are below.
  • Equal Breathing:
    • Inhale and exhale smoothly for equal counts.
    • Common patterns: 2-2 breathing, 3-3 breathing, etc. (e.g., inhale for 2 counts, exhale for 2 counts, and repeat).
    • Typically performed for 1-2 minutes or longer to establish a rhythm.
  • Box (or Square) Breathing^[2]:
    • Inhale, hold, exhale, and pause with equal timing, often 4 counts each.
    • Example: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before repeating.
  • 4-7-8 Breathing:
    • Inhale for a count of 4, hold for 7 counts, and exhale slowly for 8 counts.
    • Designed for relaxation and calming the nervous system, particularly before sleep or during moments of stress.
• Physiological Sigh:^[3]
  • Inhale deeply through the nose, then take a second, shorter inhale, then a long exhale (typically through the mouth).
  • The second inhale is critical - it re-inflates collapsed alveoli^[4] in the lungs, improving the efficiency of gas transfer.
  • Humming while exhaling through the nose can increase Nitric Oxide,^[5] which has a range of beneficial impacts on the body,^[6] and could easily be combined with an aum meditation practice.

Discussion

Breathing exercises are a versatile and foundational tool for managing stress, enhancing focus, and promoting relaxation. When paired with meditation, they deepen mindfulness practices and encourage a calmer mental state. They integrate effectively with body scan techniques to connect physical awareness to breath control and support emotional regulation.

Incorporating breathing exercises into planned rest facilitates recovery and reduces burnout, while practicing alongside self-compassion fosters self-acceptance and reduces anxiety. Whether used for grounding during overwhelming moments or as a bedtime ritual to counteract night owl pattern, breathing exercises provide immediate and lasting benefits for focus and well-being.

Sub- and Co-Mitigations

Expressions

Metadata

Sources

Deep Breathing Exercises & Techniques for Stress Management and Relief
10 Breathing Techniques for Stress Relief

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