5 Mindful Breathing Exercises for Instant Calmness

• January 27, 2024
• - In category: FeaturedMindfulness

The breath, a constant and often overlooked companion, holds immense power. By turning our attention to it, we can navigate turbulent emotions, achieve clarity, and cultivate a sense of calm. Here are five mindful breathing exercises that act as anchors, helping you find instant tranquillity amidst the chaos.

1. The 4-7-8 Technique

How it Helps: This method can induce a sense of relaxation, making it ideal before sleep or during moments of heightened anxiety.

How to:

• Inhale quietly through the nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale completely through the mouth for 8 seconds.
• Repeat the cycle for four breaths, gradually increasing over time.

2. Box Breathing (or Square Breathing)

How it Helps: Used by Navy SEALs to stay calm in stressful situations, this technique sharpens concentration and offers deep relaxation.

How to:

• Inhale for a count of 4.
• Hold your breath for a count of 4.
• Exhale slowly for a count of 4.
• Pause and retain the breath out for another count of 4.
• Complete the cycle for a few minutes.

3. Belly (or Diaphragmatic) Breathing

How it Helps: This exercise promotes full oxygen exchange, which can slow the heartbeat and stabilise blood pressure, invoking a calming sensation.

How to:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through the nose, ensuring your diaphragm inflates (your belly should rise more than your chest).
• Exhale slowly and fully through the mouth or nose.
• Continue for a few minutes, focusing on the rise and fall of your belly.

4. Guided Breath Visualisation

How it Helps: By coupling breath with visualisation, this technique provides a mental escape, allowing you to tap into serene spaces within your mind.

How to:

• Sit comfortably and close your eyes.
• Inhale deeply, imagining a wave of cool, calming air flowing through your body.
• As you exhale, envision any stress or tension leaving your body, replaced by a warm, soothing sensation.
• Continue this visualisation with each breath, immersing yourself in the experience.

5. Alternate Nostril Breathing (Nadi Shodhana)

How it Helps: A classic yogic technique, it harmonises the left and right hemispheres of the brain, promoting balance and calmness.

How to:

• Sit in a relaxed posture.
• Using your right thumb, close off your right nostril.
• Inhale deeply through your left nostril.
• Close the left nostril using your right ring finger, and then release the right nostril.
• Exhale through the right nostril.
• Inhale through the right nostril, and then switch, exhaling through the left. This completes one cycle.
• Repeat for 3-5 minutes.

In Conclusion:

Breath is a bridge between our body and mind. These exercises are tools accessible anytime, anywhere, providing a lifeline to inner calmness. So, the next time you feel the tide of stress or anxiety rising, turn inward to your breath. It’s a sanctuary waiting to envelop you in tranquillity. Craving more tranquillity? Visit wellbeing.ie for comprehensive guides on mindfulness and well-being. Embark on your journey to calmness today!