Breathing Exercises for Calm & Clarity

Why Breathing Matters

Breathing is something we do automatically, but how we breathe can affect how we feel.

Slow, steady breathing can:

• Help calm the mind
• Reduce feelings of stress or anxiety
• Improve focus and clarity
• Support heart and lung health
• Promote relaxation and better sleep

These exercises are simple, safe, and can be done sitting or lying down.

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Getting Started

Before you begin:

• Find a comfortable position (chair, couch, or bed)
• Relax your shoulders and jaw
• Place one hand on your belly if that feels comfortable
• Breathe at your own pace—there is no need to force it

If you feel lightheaded, stop and breathe normally.

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1. Gentle Nose Breathing

Breathing through your nose helps warm and filter the air and encourages calmer breathing.

How to do it:

1. Close your mouth gently
2. Breathe in slowly through your nose
3. Breathe out slowly through your nose
4. Repeat for 1–2 minutes

This type of breathing can be helpful when you feel tense.

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2. Slow Belly Breathing

This exercise helps your body relax by encouraging deeper breaths.

How to do it:

1. Breathe in slowly through your nose for a count of 4
2. Let your belly rise as you breathe in
3. Breathe out slowly through your mouth for a count of 6
4. Let your belly gently fall

Repeat for 5–10 breaths.

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3. Long, Slow Breaths

Taking fewer, slower breaths can help calm the nervous system.

How to do it:

1. Breathe in slowly through your nose
2. Pause briefly
3. Breathe out longer than you breathed in

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4. Counting Breaths

Counting can help keep your mind focused and prevent racing thoughts.

How to do it:

1. Breathe in for a count of 4
2. Pause for a count of 2
3. Breathe out for a count of 6
4. Pause briefly before the next breath

Repeat for 2–3 minutes.

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5. Calming Breath With a Pause

Pausing briefly at the top or bottom of a breath can increase relaxation.

How to do it:

1. Breathe in slowly
2. Pause for 1–2 seconds
3. Breathe out slowly
4. Pause again before the next breath

Notice the quiet moment between breaths.

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When to Use These Exercises

Breathing exercises may be helpful:

• During moments of stress or worry
• Before sleep
• When feeling overwhelmed
• While waiting for an appointment
• During pain or discomfort

Even a few minutes can make a difference.

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Safety Tips

• Breathe gently—do not strain
• Stop if you feel dizzy or uncomfortable
• These exercises should not replace medical treatment

Always talk with your healthcare provider before starting new breathing exercises.

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⚠️ Medical Disclaimer

The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.

Always talk with your healthcare provider about any concerns you may have. Before making any changes to your diet or exercise, please consult your physician, registered dietitian, or other qualified healthcare provider.

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Sources:

• https://acsm.org/breathing-mental-clarity/