Simple breathing techniques to calm your mind and live with more balance

Breathing is with you from the moment you’re born until your very last breath. And yet, we often forget its power. Breathing consciously can help reduce anxiety, improve sleep, lower stress, and even support clearer decision-making. You don’t need anything external—just your body, your awareness, and a few moments of your time.

When you breathe deeply, you activate the parasympathetic nervous system—the one that helps you calm down, restore, and shift out of fight-or-flight mode. In times of tension, anxiety, insomnia, or mental fatigue, returning to your breath can be the simplest way to return to yourself.

And it’s not just helpful in tough moments. Conscious breathing can help you focus during the day, relax before bed, or simply enjoy the present moment more. Today, I want to share three easy ways to practice it.

1. 4-7-8 Breathing Technique

– Sit or lie down comfortably.
– Inhale gently through your nose for a count of 4.
– Hold your breath for a count of 7.
– Exhale slowly through your mouth for a count of 8.
– Repeat this cycle 4 times, especially before sleeping or during anxious moments.

2. Word-Guided Breathing

– Inhale and silently repeat: “In… one.”
– Exhale and repeat: “Out… one.”
– Keep your attention on that rhythm and those words.
– You can do this sitting, walking, or lying down.

3. Abdominal Breathing

– Place one hand on your belly and one on your chest.
– Inhale deeply and feel your belly rise (not your chest).
– Exhale slowly through your mouth.
– Do this for 1 or 2 minutes and notice your tension ease.

“Mindfulness is the path to life.” — The Buddha

Just Breathe. Come Back to You.

These techniques are just the beginning. In upcoming blogs, I’ll share more simple tools inspired by the books and teachings that have guided me. It doesn’t matter where you begin—what matters is that you pause, breathe, and give yourself a moment of presence.

And if you need support, I’m here for you.

This is the third blog in a mindfulness series, lovingly created to help you reconnect with yourself and find calm in everyday life.
You can read the previous blogs here:
? Blog #1: Mindfulness in Times of Uncertainty
? Blog #2: Small Moments, Big Presence

Want to practice with me?

I’m currently offering free wellness and mindfulness coaching sessions. They’re online and available for anyone, anywhere in the world.

Message me or visit my website.
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