Four Breathing Exercises to Calm Your Body and Mind

Four breathing exercises to slow down and reset

Before whatever comes next, take a breath.

There aren't many gaps in our days. And when there are, we're pretty good at filling them. Waiting for the kettle to boil? There’s probably a message you need to reply to. Five minutes before the next meeting? Just enough time to check your emails. Even relaxing on the sofa at the end of the day means multitasking between what you’re watching and what you’re (doom) scrolling.

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We’ve become really good at making every second count, but those little in-between moments count too. A chance for you to stop, to take a minute, and reconnect with yourself before the next thing begins.

Your breath is a pretty good place to start.

It's always there, quietly getting on with things without much thought from you. But bringing your attention to it for a few moments can give your mind something simple to focus on and create a natural pause in the day. It might be a few minutes before work begins, while you wait in line for your morning caffeine fix, or even as you get ready to head out for the evening.

Fancy a moment before whatever comes next? Here are four simple breathing exercises to try

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Why focus on your breathing?

Most of the time, we breathe without giving it a second thought. But when you choose to notice it- the inhale, the exhale, the rhythm of each breath- you give your mind somewhere else to settle for a moment.

And that's really the beauty of it. There's nothing else you need—no equipment to find or space to make. You don't even need very much time. A few breaths at your desk. A couple of minutes before bed. A pause while your tea brews.

Small enough to fit into an ordinary day. A little pause before whatever comes next.

Alternate Nostril Breathing (Nadi Shodana)

When you want something to focus on

Some days, focusing on one thing at a time is easier said than done. Alternate nostril breathing gives you a simple sequence to follow, not only with your breath, but with your hands, too (which is great when your brain has 76 tabs open at once).

How to try it

Sit comfortably with your shoulders relaxed.
Place your right thumb gently on your right nostril and your ring finger on your left nostril.
Close your eyes and take a slow breath in and out.
Close your right nostril and slowly inhale through your left nostril.
Close both nostrils for a second.
Open the right nostril and exhale.
Inhale through the right nostril.
Continue alternating sides for a few rounds at your own pace

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Cooling Breath (Sitali)

When you need a little breather

This one does pretty much what it says on the tin.

Sitali, or the Cooling Breath, creates a distinctive cooling sensation as the air passes over your tongue or lips, giving you something physical to notice as you breathe. It's simple, a little different, and gives you something physical to focus your attention on.

A few rounds. A little pause. Then back to your day.

How to try it

Curl your tongue into a tube shape if possible.
If you can't roll your tongue, make a small circle with your lips.
Inhale slowly through the opening.
Close your mouth.
Exhale gently through your nose.
Repeat several times, noticing the cooling sensation as you breathe in.

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Humming Bee Breath (Brahmari Breath)

When quiet isn't quite cutting it

Yes, this one involves humming, because sometimes finding quiet isn’t about silence.

Bhramari combines a slow breath with a gentle humming sound on the exhale. The sound and vibration give you something else to focus on, creating a simple rhythm to follow. And it can feel instantly calming.

It might feel a little strange the first time. That's okay. Find somewhere you don't mind humming to yourself and give it a go.

How to try it

Sit comfortably.
Relax your jaw and keep your lips gently closed.
Inhale slowly through your nose.
As you slowly exhale, make a soft humming sound.
Continue for five or six rounds.

Then stop for a moment and notice how the quiet feels.

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Ocean Breath (Ujjayi Breath)

When you want to find your rhythm

If you've ever practised yoga, there's a good chance you've come across this one.

Ocean Breath gets its name from the soft, wave-like sound created by gently narrowing the back of your throat as you breathe.

That soft, repetitive rhythm gives you something simple to listen to as you breathe — particularly lovely when you want to draw a line under a busy day and begin to wind down.

How to try it

Sit comfortably.
Inhale slowly through your nose.
As you exhale, slightly narrow the back of your throat, as though you're gently fogging up a mirror with your mouth closed.
Repeat the same soft throat sensation as you inhale.
Continue breathing in a steady rhythm.
Listen for the soft ocean-like sound created by the breath.

Find the one that works for you

There's no right way to make a little more space in your day.

You might enjoy the structure of Alternate Nostril Breathing, the sound of the Humming Bee Breath or the steady rhythm of Ocean Breath. You might practise for ten minutes. Or simply remember to take three slower breaths before your next meeting.

The important thing is finding what works for you. Because we're very good at finding something to do with every spare minute. Scroll. Reply. Check. Repeat.

But every now and then, why not just… take a breath, let the kettle boil, and just have a minute.

A pause before whatever comes next.