Empower Your Calm, One Breath at a Time.

Breathing techniques are simple yet powerful tools to help you reset and reclaim control when life feels overwhelming. These methods focus on slowing down your breath, releasing tension, and restoring inner balance.

Here, we add a few ideas for you to try. Let us know which one is your favorite, or if you are missing any! 💖

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4-7-8 Breathing

Breathe in calm, breathe out stress.

A simple relaxation exercise that helps activate the parasympathetic nervous system, promoting relaxation and reducing stress.

• Inhale through nose (4 counts)
• Hold breath (7 counts)
• Exhale through mouth (8 counts)
• Repeat 4 times

Box breathing

Find balance in your breath.

This method helps calm the mind, reduce stress, and improve focus by regulating the breath and activating the parasympathetic nervous system. Also known as square breathing.

• Inhale through nose (4 counts)
• Hold breath (4 counts)
• Exhale through mouth (4 counts)
• Hold breath (4 counts)

Alternate nostril breathing

Restore harmony within.

Technique that involves breathing through one nostril at a time, which helps balance the mind and body and reduce stress.

• Close your right nostril with your thumb.
• Inhale through your left nostril (4 counts).
• Close your left nostril with your ring finger.
• Exhale through your right nostril (4 counts).
• Inhale through your right nostril (4 counts).
• Close your right nostril again.
• Exhale through your left nostril (4 counts).

Belly breathing

Let your breath flow like the sea.

This technique focuses on deep breathing from the diaphragm, promoting relaxation and reducing stress. Also known as diaphragmatic breathing.

• Sit or lie down comfortably.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, allowing your belly to rise (4 counts).
• Exhale through your mouth, letting your belly fall (4 counts).

Pursed lip breathing

Slow and steady wins the race.

A technique to slow down your breathing and improve respiratory function by breathing out through pursed lips.

• Inhale through your nose (2 counts).
• Exhale slowly through pursed lips, like blowing out a candle (4 counts).

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Rhythmic Breathing

• Goal: Create harmony in your body and mind. Rhythmic breathing brings a steady, soothing pace to your day.
• Perfect For: Women who crave a structured method to regulate stress.
• What You’ll Need: A few minutes of stillness and a willingness to follow a gentle rhythm.

Resonant breathing

Find your inner rhythm.

Also known as coherent breathing, this technique involves breathing at a rate of about five breaths per minute. It helps promote relaxation, reduce stress, and improve overall well-being by balancing the autonomic nervous system.

• Inhale through nose (5 counts)
• Exhale through mouth (5 counts)

5-5-5 breathing

Find calm in the count.

A simple breathing exercise that involves equal counts of inhaling, holding, and exhaling.

• Inhale through your nose (5 counts).
• Hold your breath (5 counts).
• Exhale through your mouth (5 counts).

Breath focus

Center your mind with your breath.

A mindfulness practice where you focus on your breath to calm the mind and reduce stress.

• Sit comfortably and close your eyes.
• Focus on your natural breath.
• Notice the sensation of each inhale and exhale.
• If your mind wanders, gently bring it back to your breath.

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