Four Breathing Exercises to Calm Your Body and Mind

How Does Breathing Help With Overwhelm?

Take a breath. Where did you notice it? If it was in your chest, these are the kinds of breaths that send a signal to our brain that activates the sympathetic nervous system, which puts us on high alert and floods our body with stress hormones. So, for example, when we feel anxious, we often breathe short, shallow breaths in our chest, which actually makes us feel more anxious and short of breath. But by learning to breathe deep into the diaphragm (the space below our rib cage), we can activate our vagus nerve, which stimulates the parasympathetic nervous system, responsible for your rest and digest response and the one that works to calm our body down.

So, if you’re finding it hard to take a deep breath, to calm down, or want to calm that mental chatter and soothe your body, here are four breath practices to, well, practice.

“Every emotion is connected with the breath. If you change the breath, change the rhythm, you can change the emotion” - Sri Sri Rabi Shankar 

Alternate Nostril Breathing (Nadi Shodana)

This breath practice is a great way to calm the body and the mind. As you focus on the movements of your fingers and tune into your breathing, notice as your mental chatter starts to subside. 

1. Sit in a comfortable position. 

2. Bring your right hand to your face and place your thumb on your right nostril and your ring finger on your left nostril.

3. Close your eyes and take a deep breath in and out.

4. Now, breathe in whilst closing your right nostril with your thumb but leaving your left nostril open. 

5. Close the left nostril with your ring finger so both nostrils are closed.

6. Open your right nostril and exhale whilst closing your left nostril with your ring finger.

7. Inhale through your right nostril.

8. Repeat!

Why not use a pulse point roller ball on your wrist so you can breathe in some soothing essential oils at the same time?

Cooling Breath (Sitali)

Feeling hot and bothered? Late for a meeting, stuck in traffic, or just generally feeling stressed out? Try this soothing and cooling breath for an instant chill out!

1. Create a straw with your tongue. If you can’t (it’s a genetic thing), don’t worry; just make a round shape with your lips. 

2. Take a breath by drawing the air in through your tongue - it will sound like you’re drinking through a straw. 

3. Press your tongue to the roof of your mouth and breathe out slowly and fully through your nose.

4. Repeat!

5. Notice the cooling sensation in your mouth, head and your body. 

It’s perfect during the hot weather, too! A great way to find focus, cool down, and chill out! 

Humming Bee Breath (Brahmari Breath)

This is a great deep breathing exercise for sleep or to unwind and to calm the nervous system down by tapping into our parasympathetic nervous system. It also helps quiet mental chatter, so it’s great if you find meditation hard.

1. Sit in a comfortable seated position.

2. You can practice with your hands placed over your heart or chest, or, if you want to try the traditional method, you can practice with thumbs in your ears.

3. Relax your jaw whilst keeping your mouth closed and your teeth slightly parted.

4. Inhale through your nose.

5. As you exhale, make a humming sound through your throat. 

6. Continue for at least six rounds.

Take a moment after to notice any soothing effects this breath practice may have had.