Our breath is the very thing that gives us life. It is our anchor to presence and peace; and it can be used to transmute feelings of stress, anxiety, and overwhelm simply by manipulating it. It is so important that we learn how to harness the power of our breath so that we can use it as a tool to self regulate and heal. Learning how to breathe easier is, well, easy!

Read on to explore 2 different styles of simple breath-work that can be put into your self care toolbox for support and stress-relief. 

BOX BREATHING TECHNIQUE 

This style of breathwork is easy and can be done almost anywhere, anytime. Use it when you need to regulate your breathing, balance your emotions, and find your center. 

Start by taking 3 deep cleansing breaths to prepare. 

Now, use the following breath pattern and repeat at least 5 times, though I recommend practicing 10-20 rounds for an effective result. 

INHALE for 4 counts 

HOLD the breath for 4 counts 

EXHALE for 4 counts 

HOLD the breath for 4 counts 

REPEAT

After a few rounds, feel free to adjust the counts either lengthening them, or shortening them- depending on what feels good for you. 

Enjoy the results! 

 

RATIO BREATHING TECHNIQUE 

This style of breathwork is simple and powerful. Use it in moments of acute stress, panic, and dysregulation. This breath-work technique will soothe and regulate your nervous system, relax your body and mind, and slow your thoughts. 

Start by taking 3 deep cleansing breaths to prepare. 

Now, use the following breath pattern and repeat for at least 5 rounds, though I recommend practicing anywhere from 10-30 rounds. 

INHALE for 4 counts 

HOLD for 3 counts 

EXHALE for 8 counts 

REPEAT 

After a few rounds, feel free to adjust your ratio. For example, you can add on to the inhale and exhale, or lessen/lengthen your breath hold. Find what works for you, just ensure that your exhale is at least 2 counts longer than your inhale. 

 

Learning how to use our breath as a tool to ease stress is highly effective and important, as it is our greatest tool which we always carry with us. There is so much power in your breath. Harness it, and use these techniques anytime you need to reset and restore a sense of calm to your being.