Your breath is one of the few things in your body that happens automatically and that you can also choose to guide. That makes it a gentle, always-available doorway back to calm. When stress rises, breathing often becomes short and shallow. Slowing it down, especially the exhale, is one of the simplest ways to signal to your body that it can begin to settle.

Here are four easy breathing practices you can try today, starting with the popular 4-7-8 method.

Before you begin: breathe gently and never force it. If you feel dizzy or lightheaded, stop and return to your natural breath. If you are pregnant or have a heart, lung or other medical condition, check with your healthcare provider before starting a new breathing practice. Breathwork is a supportive wellbeing tool, not a replacement for medical or mental health care.

Why Slow Breathing Can Help You Feel Calmer

Your nervous system moves between two broad modes: an alert “fight or flight” state and a calmer “rest and digest” state. Fast, shallow breathing is part of the alert response. Slower breathing, and especially an exhale that is longer than the inhale, is widely used in mindfulness and relaxation practices to help the body shift toward a more settled state.

1. The 4-7-8 Breathing Method

1. Sit or lie down comfortably and gently empty your lungs.
2. Inhale quietly through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale slowly through your mouth for a count of 8.
5. Repeat for about four rounds.

Many people like to use 4-7-8 in the evening to wind down before sleep. If holding for 7 feels uncomfortable, shorten the counts while keeping the same rhythm, for example 2-3-4.

2. Cyclic Sighing

1. Inhale through your nose.
2. Take a second, smaller “top-up” sip of air through the nose.
3. Exhale slowly and fully through your mouth, like letting air out of a balloon.
4. Repeat for about five rounds.

Notice whether your shoulders drop and your jaw softens as you exhale.

3. Box Breathing

1. Inhale through your nose for 4.
2. Hold for 4.
3. Exhale for 4.
4. Hold for 4.
5. Repeat, imagining you are tracing the four sides of a square.

Box breathing is steadying and focusing, a helpful practice before a meeting, a difficult conversation or a busy day.

4. A 2-Minute Body Reset

This short practice combines a longer exhale, gentle movement and gratitude:

1. Inhale slowly through your nose for 5, letting your ribs and back expand.
2. Exhale through pursed lips for 7, as if gently cooling a warm drink.
3. At the bottom of the exhale, silently name one thing your body helped you do today.
4. Gently press one foot or knee into the floor for a few seconds, then release with a sigh. Switch sides.
5. Repeat for about two minutes.

Make It a Daily Habit

• Morning: 3 minutes of box breathing to set a steady tone.
• During the day: a few rounds of cyclic sighing whenever you notice tension.
• Evening: 4-7-8 breathing to help you wind down.

You may also notice that your body gives you signals, like a tight jaw or shallow breath, before your mind registers stress. Learn more in how to notice your body’s stress signals and 5 gentle ways to listen to your body.

With the Empower Soul Path app, you can pair short breathing practices with quick check-ins, and notice over time how your body and emotions respond.

Breathe Gently

There is no perfect way to breathe. Start with one technique, a few rounds at a time, and let it become a small, kind ritual you return to whenever you need it.