Breathing Exercises to Calm your Mind and Body 

Here are directions for the top three breathing techniques that are widely recommended to increase feelings of calm: Box Breathing, 4-7-8 Breathing, and Equal Breathing. Each is simple to learn, requires no equipment, and can be practiced almost anywhere. The instructions below will help bring more calm to your everyday life and moments of stress alike.

Box Breathing

Box Breathing—sometimes called square breathing—uses equal counts for each phase of the breath, helping to rebalance the nervous system. It’s popular among therapists, athletes, and even military personnel for its calming qualities.

• Find a comfortable seat with your feet flat on the floor and your hands resting in your lap.

• Inhale slowly through your nose for a count of four. Focus on the sensation of air filling your lungs.

• Hold your breath for a count of four. Try to keep your body relaxed.

• Exhale slowly and evenly through your mouth for a count of four, emptying your lungs completely.

• Hold your breath again for four seconds before starting the next cycle.

Repeat for at least 4 box cycles. Adjust the count slightly if needed, but keep all four phases equal. This technique brings structure and calm, offering a reliable sense of grounding during stressful moments. 

4-7-8 Breathing
The 4-7-8 Breathing technique, inspired by yogic pranayama practices, is designed to regulate the nervous system, ease anxiety, and help with sleep.

• Find a comfortable seat or lie down. Keep your back straight. Place the tip of your tongue just behind your top front teeth.

• Exhale fully through your mouth with a gentle “whoosh” sound.

• Inhale quietly through your nose for a count of four.

• Hold your breath for a count of seven. Stay as relaxed as possible.

• Exhale through your mouth with a ‘whoosh’ sound for a count of eight.

Start with four cycles. If you feel lightheaded at first, pause and breathe normally before trying again. Many people find this technique deeply relaxing, especially before bed.

Equal Breathing

Equal Breathing—sometimes called Sama Vritti—is one of the simplest techniques, making the length of the inhales and exhales exactly the same. It helps settle the mind and body by creating a balanced rhythm.

• Sit comfortably with a straight spine and relaxed shoulders.

• Inhale through your nose for a slow four-count.

• Exhale through your nose for the same four-count.

• Repeat, adjusting the count (try three, four, or five) so that every inhale and exhale are equal and comfortable.

Continue for five minutes or longer, focusing on the evenness of breath. This steady rhythm initiates the body’s relaxation response, making it ideal for daily calm, mindfulness, and stress management.

Incorporating these three breathing techniques into your daily routine can powerfully increase feelings of calm and presence, offering accessible tools for navigating modern life.