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5 Deep Breathing Exercises That Can Help to Quicky Calm Your Mind

ByBecky Cross

Sometimes, the world feels like it’s moving a little too fast. Between the notifications, the noise, and the never-ending to-do lists, it’s easy to forget to just… breathe. That’s where deep breathing exercises come in. They’re simple, free, and surprisingly effective at helping you reset your nervous system and find a little pocket of peace in your day.

Whether you’re winding down before bed, trying to stay grounded during a stressful moment, or just want to feel a bit more present, these five easy, deep breathing exercises can help you get there.

1. Box Breathing

Box breathing is a structured technique that’s often used by athletes and even military personnel to stay calm under pressure. It’s called “box” because each part of the breath is equal in length.

  • Inhale for 4 counts
  • Hold for 4 counts
  • Exhale for 4 counts
  • Hold for 4 counts

Repeat for a few minutes. It’s rhythmic, grounding, and great for easing anxiety. One of the most reliable deep breathing exercises.

2. 4-7-8 Breathing

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photo by Anastasiia Chaikovska via pexels

This one’s a favorite for winding down at night. It slows the heart rate and helps quiet the mind.

  • Inhale through your nose for 4 counts
  • Hold your breath for 7 counts
  • Exhale slowly through your mouth for 8 counts

Try doing four rounds to start. It’s a gentle way to signal to your body that it’s time to relax.

3. Diaphragmatic Breathing

Also known as belly breathing, this method helps your body take in more oxygen and encourages a natural calming response.

  • Find a comfortable spot to sit or lie down
  • Rest one hand over your stomach and the other near your chest
  • Breathe in slowly through your nose, noticing your stomach gently expand
  • Let the air out through your mouth, feeling your stomach soften back down

The goal is to keep your chest mostly still and let your breath come from deep in your belly. It’s a quiet way to reconnect with your body and slow things down.

4. Alternate Nostril Breathing

This one might feel a little quirky at first, but it’s incredibly balancing and calming.

  • Use your thumb to close your right nostril
  • Inhale through your left nostril
  • Close your left nostril with your ring finger
  • Exhale through your right nostril
  • Inhale through your right nostril
  • Close it, and exhale through your left

Repeat for several rounds. It’s a great way to bring clarity and focus.

5. Equal Breathing

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photo by Kelvin Valerio via pexels

This technique is all about balance. It’s simple and can be done anywhere, it is the easiest of these deep breathing exercises.

  • Inhale for a count of 5
  • Exhale for a count of 5

Adjust the count to what feels comfortable. The key is keeping the inhale and exhale equal.

Using These Deep Breathing Exercises

Deep breathing exercises don’t need to be complicated to be effective. These five techniques are easy to learn and can be done almost anywhere. Whether you’re looking for a quick reset or a daily ritual, a few mindful breaths can make a big difference. Try them out, mix and match, and see what feels best for your body and mind.

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