The Top 3 Breathing Exercises for Beginners
These simple breathing techniques are the free and fast way to improve your well-being—right away.
Life's hustle got you feeling breathless? There’s a better way—we’re here to guide your journey toward mindful breathing, a powerful tool for boosting well-being and banishing anxiety.
Here are 3 of our favorite breathing techniques for beginners—anyone, anywhere can do them, anytime. The next time you’re behind the wheel, sitting on a plane, waiting in line for the grocery check-out, or tempted to reach for your phone to scroll, take a moment to practice one of these three breathwork exercises.
Exercise 1: Box Breathing Blueprint
Step 1: Establish Your Breathing Box—Imagine a square, each side representing a stage of your breath cycle. Visualize the box, and get ready to build your serene sanctuary.
Step 2: Inhale (Count of Four)—Inhale deeply through your nose, counting to four. Picture the first line of your box forming as you fill your lungs with rejuvenating air.
Step 3: Hold (Count of Four)—Hold your breath for a count of four. Imagine the second line of your box being drawn
Step 4: Exhale (Count of Four)—Exhale through your mouth slowly, completing the third line of your box. Release stress and negativity with each outbreath.
Step 5: Rest (Count of Four)—Pause post-exhale, completing the box. Your lungs and mind are now a sanctuary of calmness.
Practice tip: Try taking two box breaths three times per day, or five box breaths just before bed. Take your practice to the next level by popping on a Zip and breathing only through your nose.
Exercise 2: Belly Bliss
Step 1: Create a Calm Spac—Designate a peaceful spot. Sit comfortably, back straight, shoulders relaxed. Visualize your lungs, ribs and diaphram
Step 2: Deep Inhale (Count of Five)—Inhale through your nose, allowing your belly and ribs to expand. Count to five mentally, feeling the air fill your lungs and diaphragm descend.
Step 3: Slow Exhale (Count of Seven)—Exhale slowly through pursed lips, counting to seven. Feel tension escape with each breath, leaving you in a state of sublime calmness.
Practice tip: Really, this is how we should be breathing the majority of the time. How often can you remember during one 24 hour period? Mouth tape stickers make it easy to turn this into a nose-focused exercise.
Exercise 3: Oceanic Breathing
Step 1: Set the Scene—Imagine you’re standing at the beach or on a cliff top, watching the waves break against the shore. Hear the waves, feel the wind.
Step 2: Deep Inhale (Count of Four)—As you inhale through your nose, see the wave roll in, crest and break.
Step 3: Slow Exhale (Count of Six)—Exhale slowly through your mouth for a count of six, mimicking the wave as it retreats. Allow stress and worry carried to wash away with each exhale.
Practice tip: Give yourself a beach vacation in 5 breaths per day
Breathe freely, live fully
There you have it—three simple breathing exercises to enhance your well-being and tame anxiety. Incorporate these practices into your daily routine, and soon you'll be breathing freely and living fully. Your journey to a more centered and serene self begins with each intentional breath. Inhale the calm, exhale the chaos, and savor the transformative power of mindful breathing.
