Breathing Exercises for Daily Calm: 3 Simple Techniques

Why people practice breathing exercises

Slow, deliberate breathing is a staple of relaxation practice. The NIH's National Center for Complementary and Integrative Health describes breathing-based approaches among common relaxation techniques at nccih.nih.gov. People use them to settle down before a meeting, to wind down in the evening, or simply to pause. They are habits for comfort and calm, not medical therapy, and they do not treat asthma, COPD or any respiratory condition.

If you are new to how breathing works at all, our explainer on the basics of breathing shows the diaphragm and airways in plain English.

Technique 1: Diaphragmatic (belly) breathing

This is the foundation for the other two. The idea is to let the belly rise as you inhale, rather than lifting your shoulders and chest.

• Sit comfortably or lie on your back with knees bent.
• Place one hand on your chest and one on your belly.
• Inhale gently through your nose for about four seconds. The belly hand should rise more than the chest hand.
• Exhale slowly through your mouth or nose for about four to six seconds.
• Repeat for two to five minutes.

Do not force a huge breath. A smooth, small breath is plenty. If you feel strain, reduce the depth.

Technique 2: Box breathing

Box breathing adds short pauses and is easy to remember because it has four equal sides.

• Inhale for a count of four.
• Hold gently for four.
• Exhale for four.
• Hold gently for four.

Complete four to six rounds. If holding feels uncomfortable, skip the pauses and just match the inhale and exhale. Beginners often do better with a count of three instead of four. Nothing about the count is magical, so adjust it to what feels easy.

Technique 3: The longer exhale

Many people find it calming to make the exhale a little longer than the inhale, for instance in for three, out for five. Do this for a minute or two while seated. It is a good option to try during a stressful moment because it is subtle and nobody around you will notice.

When to stop

These exercises should feel gentle. Stop and return to normal breathing if you notice any of the following:

• Lightheadedness, dizziness or tingling.
• Chest tightness or pain.
• A feeling of panic that grows rather than eases.

Never practice while driving, in water or standing at a height. Chest pain, severe shortness of breath or blue lips are emergencies, so seek care instead of trying another technique. For help recognizing warning signs, see when shortness of breath needs a doctor.

Building it into your day

The easiest way to keep this going is to link it to something you already do:

• Two minutes after you sit at your desk.
• One minute at a red light, with your eyes open and no deep holds.
• Three minutes before sleep.

If you like tracking, the 30-day breathing habit tracker lets you check off both a breathing practice and any other daily habits you choose.

Where a supplement fits, if at all

Some readers pair habits like these with a daily supplement routine. BreathiZen is a liquid oral spray, and the label directs 4 sprays once daily. The label says it "helps promote clear breathing and respiratory function," but that is a brand statement not evaluated by the FDA. Evidence for its herbal ingredients is mostly traditional or lab-based, with limited human data. Breathing exercises are free and do not require it. If you are curious, read what BreathiZen is and decide with a clear head.

Talk to a clinician if it does not feel right

If breathing feels hard in everyday life, or exercises make symptoms worse, talk to a healthcare professional. Techniques for calm are not a replacement for diagnosis, an inhaler or prescribed medicine. Make a short list of questions using our guide to questions to ask your doctor about breathing.

Common beginner mistakes

• Breathing too big. Deep, forceful breaths can cause lightheadedness. Gentle and smooth is the goal.
• Raising the shoulders. If your shoulders lift on every inhale, return to the hand-on-belly check and relax them.
• Counting too hard. If counting makes you tense, let go of the numbers and simply make the exhale a bit longer.
• Expecting instant calm. Like any skill, it tends to feel more natural after a few weeks of regular practice.

If you have a lung or heart condition, ask your clinician whether these exercises suit you, and follow any breathing plan they have already given you.