Breathing Exercises for Calm
Simple breathing techniques to activate your relaxation response.
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The 4-7-8 technique was developed by Dr Andrew Weil. Box breathing is widely used in tactical and clinical settings and has no single attribution.
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Breathing Exercises
Controlled breathing activates your parasympathetic nervous system, helping you move from "fight or flight" to "rest and digest."
Why Breathing Works
Unlike heart rate or digestion, breathing is both automatic and controllable. By consciously slowing our breath, we can influence our nervous system.
4-7-8 Breathing
A calming breath developed by Dr. Andrew Weil:
- Inhale quietly through your nose for 4 counts
- Hold your breath for 7 counts
- Exhale completely through your mouth for 8 counts
- Repeat 3-4 times
The long exhale is key to activating the relaxation response.
Box Breathing
Used by Navy SEALs for focus and calm:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat 4-5 times
Diaphragmatic Breathing
Belly breathing for deep relaxation:
- Place one hand on your chest, one on your belly
- Breathe in slowly through your nose
- Let your belly rise while your chest stays still
- Exhale slowly through pursed lips
- Feel your belly fall
When to Practice
- Morning to start your day calmly
- Before stressful situations
- During anxiety or panic
- Before sleep
- Any time you need a reset
Reflection Questions
Prompts you can use yourself or share with a client.
- 1
Which breathing technique feels most natural to you?
- 2
When could you build a breathing practice into your daily routine?
- 3
How does your body feel after practicing these exercises?
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