Four Breathing Exercises to Calm Your Body and Mind

Looking for gentle ways to bring a little more calm into your day? These simple breathing exercises are a good place to begin. Easy to pick up, and even easier to return to when you need them most.

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When was the last time you really noticed your breath?

It’s something we do all day, without thinking. But every now and then, taking a moment to tune into it, to slow it down, soften it, or simply follow its rhythm, can quietly shift how we feel.

Because while breathing keeps us going, it can also help us settle. A few slower, deeper breaths can take the edge off a busy mind, ease that feeling of overwhelm, and bring you back to yourself — one inhale, one exhale at a time.

How Does Breathing Help With Overwhelm?

Just take a moment to breath in... and out.

Where did you feel it?

If your breath sits high in your chest, it can sometimes mirror how we feel when things are a little… heightened. Quick, shallow breaths often accompany busy thoughts or moments of overwhelm.

But when we guide the breath a little lower, deeper, steadier, softer, it can begin to signal something different. A sense of slowing down. Of unwinding. Of coming back into balance.

And the more you practise it, the more familiar that feeling becomes.

So, if you’re looking to quiet the mental chatter or soften the edges of a full day, here are four simple breathing techniques to explore — and return to, whenever you need a moment of calm.

“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)

A steady, balancing breath that helps bring everything back into sync. Using your fingers to guide the breath from one nostril to the other, it gives your mind something to focus on. As the focus increases, the mental chatter starts to subside.

A great one to return to when your mind feels full and busy.

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)

For when things feel a little... heated!

A full day, a racing mind, things not going to plan? This breath offers a much-needed reset. The inhale feels cool and refreshing, whilst the exhale feels slow and steady.

Simple, soothing, and quietly effective, especially when it's hot!.

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)

Dial down the noise with the gentle hum of this breath.

It creates a low, soothing vibration that helps settle both your body and mind. Find it hard to fully unwind? Give this one a go.

A great one for the evening, or when you want to switch into a slower pace.

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.

Ocean Breath (Ujjayi Breath)

Pronounced Ooh-jai-yee

A slow, rhythmic breath often used in yoga. Steady, grounding, and easy to fall into.

There’s a gentle sound to it, like soft waves rolling in and out, which can make it easier to stay present with each breath. As the rhythm builds, it can help create a sense of calm that feels both focused and relaxed.

One to come back to when you want to feel a little more anchored.

1. Sit in a comfortable position.

2. Keep your mouth closed and inhale deeply, expanding the chest, belly and ribs.

3. As you exhale, imagine you’re misting up a mirror - you’ll feel a gentle restriction in the back of the throat.

4. As you inhale, bring that same restriction in the throat and repeat on both the inhale and exhale.

5. Repeat.

6. You’ll notice that the breath sounds like a wave - one continuous motion.

This is another great practice for moments of overwhelm, feelings of panic and anxiety and for difficulty in getting to sleep.

A few moments here, a few moments there... really can make all the difference to your day or moment. Try these to help you press pause, reset, and feel more like you again.

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Four Breathing Exercises to Calm Your Body and Mind