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In our fast-paced, overly connected world, it’s easy to become overwhelmed. Between work, family, life and even just the pressure of juggling all the things, anxiety can sneak up on you. But before you reach for another cup of coffee or scroll your way into distraction, there’s a better, more powerful tool right under your nose: your breath.
When we’re stressed, our breathing becomes shallow and rapid, which only adds to the feelings of anxiety. But with just a few intentional breaths, you can flip the switch on your nervous system and bring your body and mind back to center. The best part? These techniques take less than five minutes and can be done anywhere—at your manicure table, in your car, or even in line at the grocery store. Here, we offer three simple breathing techniques that will help you reclaim your calm.
Perfect For: When your mind is racing or you’re feeling overwhelmed.
How To Do It: Inhale through your nose for 4 seconds, hold your breath for 4 seconds, then exhale slowly through your mouth for 4 seconds. Now hold your breath out for 4 seconds. You don’t need a timer; just count slowly in your mind to four for each stage of breathing. Repeat this cycle four to five times, and you’ll begin to feel your nervous system downshift.
Perfect For: Easing sudden anxiety.
How To Do It: Inhale through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale through your mouth slowly for 8 seconds. This breath helps regulate your heart rate and creates a grounding rhythm that naturally slows the body. Try it for two to four cycles and notice the shift. Continue this breath work until the anxiety spike subsides.
Perfect For: A quick mental reset during a busy day.
How To Do It: Take three deep, intentional breaths. On each inhale, imagine fresh energy filling your body. On each exhale, visualize tension and stress emptying from your body. Take it a step further by imagining light filling up your body as you inhale, starting at your feet and moving up to the top of your head with every inhale. After a couple of minutes, you should feel calm, centered, and reenergized.
Our mind is a powerful tool. It can cause us much distress, but when focused, it can also bring us relief. Sometimes, all it takes is a pause and a breath—and even one minute of conscious breathing can calm your mind and bring you back to yourself. So, the next time you’re feeling anxious, stressed, or overwhelmed, instead of spiraling, take a moment to check in with your breath instead.
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