Your breath is one of the few things in your body you can change on purpose, and it is always with you. Slowing the breath, especially the exhale, is one of the simplest ways to help your body shift out of a stressed, “on alert” state and into a calmer one.
Four simple breathing practices
4-7-8 breathing
Breathe in through your nose for a count of 4, hold for 7, and breathe out slowly through your mouth for 8. Repeat up to four rounds. A step-by-step guide is in 4-7-8 Breathing and 3 More Gentle Techniques.
Box breathing
Breathe in for 4, hold for 4, breathe out for 4 and hold for 4. The even rhythm is steadying and easy to remember before a difficult conversation or task.
The double inhale, long exhale
Take a breath in through the nose, add a second short sip of air at the top, then let it all out in a long, slow exhale. One to three rounds can take the edge off a stressful moment.
Extended exhale
Simply make your exhale longer than your inhale, for example in for 4 and out for 6. You can do this anywhere, even with your eyes open.
Combine breath with body awareness
Breathwork becomes even more supportive when you notice where you hold tension. Read How to Notice Stress Signals Before They Get Louder, or try the Guided Aura Cleansing Meditation for a longer release.
Breathe safely
Always breathe gently and never force it. If you feel dizzy, lightheaded or uncomfortable, return to normal breathing. If you are pregnant or have a heart, lung or other medical condition, check with a health professional before practicing breath holds.
For guided, in-person practice, see our upcoming events or book a private session on the Bookings page.
Explore this in the Empower Soul Path app
The Empower Soul Path app brings these practices together: a body map, daily check-ins, guided meditations, breathwork and a private journal, in just a few minutes a day.
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