7 simple breathing practices for the days your mind refuses to be quiet.
I spend a lot of time telling people to breathe.
In Yin.
In meditation.
In moments of discomfort.
And sometimes in the middle of an ordinary conversation.
And yes, I know.
You’re already breathing.
But there’s a difference between breathing because your body knows how to keep you alive and actually noticing the way you breathe.
Because your breath changes with you.
When you’re rushing, it changes.
When you’re anxious, it changes.
When you’re holding something in, it changes.
And when you finally feel safe enough to soften, it changes again.
I find that fascinating.
We spend so much time trying to calm the mind with the mind.
We analyse.
We overthink.
We tell ourselves to relax.
We wonder why telling ourselves to relax has somehow made us even less relaxed.
Sometimes, I think we’re starting in the wrong place.
Sometimes, before asking the mind to become quiet, we can begin with the body.
And one of the simplest ways in is through the breath.
Not because one breathing technique will magically fix everything.
But because the breath is always there.
No equipment.
No perfect setting.
No hour-long morning routine required.
Just something you can return to when life feels a little too loud.
So here are some of the breathing practices I come back to and teach—some rooted in traditional pranayama, others used in contemporary breathwork.
You don’t need to practise all of them.
Find the one your body likes.
And begin there.
WHY THE BREATH?
Try noticing your breathing the next time you’re stressed.
Then notice it when you’re deeply relaxed.
They’re probably not the same.
Our breathing and nervous system are constantly communicating with one another. Stress can change the speed, depth and pattern of our breathing. And deliberately changing the way we breathe can, in turn, influence our physiological state.
Research on slow, controlled breathing suggests it may support relaxation, reduce feelings of stress and anxiety, and help with emotional regulation.
But I don’t think you need to turn every breath into a science experiment.
Sometimes it’s enough to notice:
When I breathe differently, do I feel different?
Here are seven ways to explore that.
- DIAPHRAGMATIC BREATHING
You may know this as belly breathing.
Find a comfortable seated or lying position.
Place one hand over your chest and the other over your abdomen.
Breathe gently through your nose and allow the diaphragm to move naturally downward as you inhale. You may notice your abdomen softly expand beneath your hand.
Then exhale without forcing anything.
Keep the shoulders relaxed.
Nothing dramatic needs to happen.
Just slower, easier breathing.
Try it when: you want to arrive in your body before meditation, Yin or sleep.
- ALTERNATE NOSTRIL BREATHING
This practice comes from the yogic tradition of pranayama. One commonly taught form is Nadi Shodhana, or alternate nostril breathing.
Gently close your right nostril and inhale through the left.
Close the left nostril and exhale through the right.
Inhale through the right.
Switch sides and exhale through the left.
Continue slowly, alternating from side to side.
I love this one when the mind is everywhere.
Not necessarily because it makes every thought disappear, but because suddenly the mind has something else to follow.
Left.
Right.
Inhale.
Exhale.
Try it when: your mind feels scattered and you need somewhere steady to place your attention.
- SOFT BELLY BREATHING
Possibly the least complicated practice on this list.
Which may be exactly why I like it.
Sit or lie somewhere comfortable.
As you inhale, allow your belly to soften.
As you exhale, notice whether there is anything you can stop holding quite so tightly.
You can quietly repeat:
Inhale: Soft.
Exhale: Belly.
That’s it.
Sometimes we don’t need another complicated technique.
Sometimes we just need permission to soften.
Try it when: you’ve spent the entire day holding everything together.
- BREATH RETENTION — KUMBHAKA
Kumbhaka, or breath retention, has a long history within yogic pranayama traditions.
This is the practice of intentionally pausing the breath, either after an inhale or after an exhale.
A simple way to explore it is to inhale slowly, pause comfortably, exhale slowly, and pause again before the next breath arrives.
Notice the word comfortably.
This is not a competition with your lungs.
You don’t get extra points for holding your breath longer.
If you feel dizzy, anxious, uncomfortable or short of breath, stop the retention and return to normal breathing.
Breath holds also aren’t appropriate for everyone. Pregnancy and some cardiovascular, respiratory and other medical conditions may require avoiding or modifying retention practices, so seek appropriate professional guidance when relevant.
Try it when: you already feel comfortable with basic breathwork and want to explore the stillness between breaths.
- 4–7–8 BREATHING
This one gives the mind numbers to follow.
Inhale for 4.
Hold for 7.
Exhale for 8.
Then repeat for a few comfortable rounds.
The extended exhale naturally slows the breathing cycle, which is one reason people often use this practice while winding down.
But—and this matters—you don’t have to force yourself to reach those numbers.
If 4–7–8 leaves you gasping for the next inhale, shorten it.
Your breathwork practice should not become another place where you feel you’re failing.
Try it when: you’re winding down for the evening or want to deliberately slow your breathing.
- BOX BREATHING
Four parts.
Four equal counts.
Inhale for 4.
Hold for 4.
Exhale for 4.
Hold for 4.
Then begin again.
There’s something reassuring about its simplicity.
When thoughts are moving in twelve different directions, counting gives the mind one small job.
Just get to four.
If the holds feel uncomfortable, leave them out. Slow, comfortable breathing is more important than completing the technique perfectly.
Try it when: your thoughts feel scattered and structure helps you focus.
- JUST BREATHE
Yes.
This counts.
And perhaps we’ve made breathwork complicated enough that we need to be reminded of it.
You don’t always have to control your breathing.
Sometimes the practice is simply noticing it.
Sit comfortably.
Notice the inhale arriving.
Notice the exhale leaving.
Feel the movement of your ribs or belly.
Notice the air moving through your nostrils.
Your mind will wander.
Of course it will.
Notice that too.
And then come back.
Your mind wanders.
You come back.
It wanders again.
You come back again.
That returning is the practice.
SO, WHICH ONE SHOULD YOU DO?
The one that feels right for you.
Some days I want something structured.
Some days I want to count.
Some days following the breath from one nostril to the other gives my mind exactly enough to do.
And some days I don’t want another instruction.
On those days, simply noticing my breath is enough.
I think this is important because wellness can very easily become another list of things we’re supposed to be doing correctly.
Breathe this way.
Meditate for this long.
Wake up at this time.
Have the perfect morning routine.
Regulate your nervous system.
Relax.
Even relaxation becomes another job.
That’s not what I want breathwork to become.
Your breath is not another thing to perfect.
It’s something to come home to.