Breathing Exercises: 6 Exercises for More Calm

With breathing exercises you can find a little more calm in just a few minutes, with no equipment and no experience. You breathe all day anyway. By focusing on it for a moment, you give yourself a break you can take anywhere.

In this article you will find six exercises with clear steps, including box breathing and 4-7-8 breathing. You will also read which exercise suits which moment, how to make it playful with kids, and when it is better to talk to your doctor first.

Why do breathing exercises help you calm down?

When you are tense, most people breathe faster and higher in the chest. That happens on its own. It works the other way around too: when you breathe more slowly and calmly on purpose, your body notices. Many people find that their shoulders drop and their thoughts get a little quieter.

A well-known rule of thumb is that a longer exhale can feel extra soothing. You do not need to do anything complicated. Breathe in a little shorter and out a little longer, and let your body do its work.

Breathing exercises are not a treatment. They are a tool, a small anchor in the middle of a busy day. You can find more ways to unwind in our overview of relaxation exercises.

How to prepare

• Find a quiet spot and sit or lie down with a relaxed back.
• Let your shoulders drop and relax your jaw.
• Breathe in through your nose, unless the exercise says otherwise.
• Never force it. Your breath does not have to be perfect.
• Start with 1 to 3 minutes. That is enough.

Your breath does not have to be perfect.

6 breathing exercises for more calm

1. Belly breathing

This is the foundation of most other exercises. You breathe so that your belly moves too, instead of just your chest.

1. Place a hand on your belly.
2. Breathe in calmly through your nose. Feel your belly rise under your hand.
3. Breathe out slowly. Feel your belly sink again.
4. Repeat 10 times, at your own pace.

2. Longer exhales

A simple exercise you can do anywhere, even on the train or in a meeting.

1. Breathe in through your nose and count calmly to 3.
2. Breathe out through your nose or through pursed lips and count calmly to 5.
3. Repeat for a few minutes. Do 3 and 5 feel like too much? Then choose 2 and 4.

3. Box breathing (4-4-4-4)

With box breathing, also known as square breathing, you breathe in four equal steps. Imagine you are tracing the sides of a square.

1. Breathe out and gently empty your lungs.
2. Breathe in through your nose and count to 4.
3. Hold your breath and count to 4.
4. Breathe out and count to 4.
5. Hold your lungs empty and count to 4.
6. Repeat for 4 to 6 rounds.

Does holding your breath feel uncomfortable? Then make the counts shorter, for example 3-3-3-3. You can also leave out the pauses.

4. 4-7-8 breathing

This exercise has a long exhale and is often used as a calm moment before bed.

1. Place the tip of your tongue behind your upper front teeth.
2. Breathe out through your mouth, with a soft whooshing sound.
3. Breathe in through your nose and count to 4.
4. Hold your breath and count to 7.
5. Breathe out through your mouth, with a soft whooshing sound, and count to 8.
6. Repeat no more than 4 times.

The pace can also be slower or faster, as long as the ratio stays the same. Start gently. Some people feel light-headed from this exercise.

5. The double inhale (the sigh)

You may know it: after a good cry or a long day, you naturally take two breaths in and sigh deeply. You can do that on purpose.

1. Breathe in through your nose.
2. Without breathing out, take in a little extra air through your nose.
3. Breathe out long and slow through your mouth, like a deep sigh.
4. Repeat 2 to 3 times.

This is a quick exercise for when you want a fast reset.

6. Counting breaths

When your head feels full, counting gives your attention something simple to hold on to.

1. Breathe in and out. Count the exhale as 1.
2. Breathe in and out. Count the next exhale as 2.
3. Keep counting up to 10, then start again at 1.
4. Lose count? That is part of it. Just start again at 1.

Want more exercises like these? Then also read about grounding exercises and about clearing your head.

After breathing, you may want to let your body unwind as well. A body scan meditation is a calm exercise to try next.

Which breathing exercise suits which moment?

During the day

Choose something small that nobody notices: longer exhales or counting breaths. They take a minute and you can do them between two tasks.

When you feel tense

For a tense moment, like a conversation or a presentation, box breathing and the double inhale work well. They give you something to focus on. Do you often struggle with stress? Then also read weighted stuffed animals for stress and tension.

Before bed

Lying in bed, belly breathing and 4-7-8 breathing fit nicely into a calm evening. A fixed routine helps. You can find more ideas in sleep plush toys for adults.

Breathing exercises with a Hugsback

A breath you can feel is easier to follow. That is why many people combine belly breathing with a weighted stuffed animal. You place the weight on your belly and feel your breathing move.

A breath you can feel is easier to follow.

Here is how:

1. Lie on your back or lean back on the couch.
2. Place the Hugsback on your belly, below your chest. Never on your face or neck.
3. Breathe in calmly and feel the plush toy rise.
4. Breathe out slowly and feel it sink again.

This gives your breath a movement you can feel. A Hugsback weighs 2 kg and has fine glass beads spread across its whole body. The soft weight can help keep your attention with your body. You can always set the plush toy aside if it does not feel good.

Breathing exercises for kids

Kids do not need numbers or rules. Turn it into a game, and join in yourself.

• Blow out the candle: breathe in through your nose and blow out an imaginary candle very slowly.
• Blow up a balloon: put a hand on your belly and blow your belly up like a balloon. Then let the air out calmly.
• Flower and candle: smell a flower (breathe in) and blow out a candle (breathe out).
• Plush toy on the belly: put a plush toy on your belly and let it rock like a little boat on the waves.

Keep it short, a minute or two, and always let your child choose. A weighted plush toy is suitable from 3 years, as long as the child can lift it and put it aside on their own. You can read more about this in weighted stuffed animals for your child and your child's evening routine.

Safety: when should you stop?

• Do you feel dizzy, light-headed or do your fingers start to tingle? Stop and breathe normally again.
• Never force yourself to hold your breath.
• Do you have asthma, COPD, heart problems or other breathing problems? Talk through the exercises with your doctor first.
• Are you worried about your health? Then talk to your doctor first.
• Does an exercise mostly feel stressful? Then choose a gentler version or stop.

Do tension or restlessness stick around, even with practice? Then talk about it with your doctor. You can read more about using the plush toy safely in is a weighted stuffed animal safe?

Frequently asked questions

What are good breathing exercises for calming down?

Belly breathing, longer exhales and box breathing are good ones to start with. They are simple and you can do them anywhere.

How does box breathing work?

You breathe in, hold, breathe out and hold again, each for 4 counts. You repeat this for a few rounds. If it feels too long, choose 3 counts.

How does 4-7-8 breathing work?

You breathe in for 4 counts through your nose, hold for 7 counts and breathe out for 8 counts through your mouth. Do it a maximum of 4 times in a row and stop if you feel dizzy.

How long should you practice?

Start with 1 to 3 minutes. A short exercise you do often is worth more than a long one you keep putting off.

Are breathing exercises safe for kids?

Playful, calm exercises are usually fine. Keep it short, let your child join in and do not force anything. If your child has breathing problems, talk to the doctor.

In closing

Breathing is something you always have with you. A few calm minutes can already make a difference. Want to turn it into a regular moment? Then take a look at our 2 kg weighted stuffed animals: the plush toy that hugs you back, and lets you feel your breath.