Four Breathing Practices to Cultivate Calm
- Jul 28
- 3 min read
The breath is one of the few functions of the body that is both automatic and within our conscious control. Unlike our heartbeat or digestion, we can consciously influence our breathing, and in doing so gently influence our nervous system.
When we are stressed or anxious, our breathing often becomes quicker and shallower, signalling to the brain that we may be under threat. Slowing the breath, particularly by extending the exhalation, stimulates the vagus nerve, the main pathway of the parasympathetic nervous system, often called our "rest and restore" response.
As the vagus nerve becomes more active, heart rate slows, muscles begin to soften, digestion improves, and the mind often feels calmer and clearer.
Our breath becomes a bridge between body and mind, helping us return to a greater sense of balance.
Perhaps you might choose one of these practices each day this month.
Box Breathing - Creating Stability
This simple technique creates a balanced rhythm that helps settle the nervous system and improve concentration.
How to practice:
• Sit comfortably with both feet resting on the floor.
• Breathe in through your nose for a count of four.
• Hold the breath gently for a count of four.
• Breathe out through your nose for a count of four.
• Pause for four before beginning the next breath.
• Continue for 2–5 minutes.
If counting to four feels uncomfortable, shorten the count. The aim is a smooth, gentle rhythm rather than perfection.
You may notice a greater sense of steadiness, clearer thinking, improved focus and feeling more grounded.
The Yoga Sip (Physiological Sigh) - Releasing Tension
This is a natural breathing reflex that often happens spontaneously after crying or during moments of relief. Research suggests it is one of the quickest ways to reduce physical stress and restore a calmer breathing pattern.
How to practice:
• Take a slow breath in through your nose.
• Before breathing out, take a second, smaller sip of air through your nose.
• Breathe out slowly through your mouth,
allowing the exhalation to be long and complete, like a gentle sigh.
• Let your shoulders, jaw, and belly soften as you exhale.
• Repeat three to five times.
You may notice a release of physical tension, easier breathing, and an almost immediate sense of relief.
The Long Out-Breath- Activating the Relaxation Response
One of the simplest ways to calm the nervous system is to make the out-breath longer than the in-breath. This gently stimulates the vagus nerve, signalling safety to the brain, and helping the body shift into a state of rest and restoration.
How to practice:
• Breathe in through your nose for a count of four.
• Breathe out slowly through your mouth for a count of six, gradually
extending to eight if comfortable.
As the practice becomes familiar, you may prefer to breathe out through
the nose.
• Continue for around five minutes.
Imagine each out-breath carrying away a little of the tension you have been holding.
You may notice your heartbeat slowing, your muscles relaxing and your thoughts becoming quieter and less hurried.
Mindful Breathing- Coming Home to Self
The Vietnamese Zen Buddhist teacher Thích Nhất Hạnh taught that our breath is always available as an anchor to the present moment. We do not use the breath to escape our experience, but to meet it with awareness, gentleness and compassion.
How to practice:
Sit comfortably and allow your breathing to settle naturally.
Breathe in, silently saying:
"Breathing in, I know I am breathing in."
Breathe out silently saying:
"Breathing out, I know I am breathing out."
After a minute or two, you may wish to shorten the meditation to:
"Breathing in, I arrive."
"Breathing out, I am home."
Whenever your mind wanders, simply notice where it has gone and gently return your attention to your next breath.
Continue for five to ten minutes.
You may notice a greater sense of presence, self-compassion, and acceptance. Rather than being pulled away by anxious thoughts, you begin to feel more at home within yourself.
You can sign up to my newsletter via: https://www.rebeccadarcy.co.uk/
Comments