Just Breathe: The Simple Technique to Calm Your Mind Anywhere
In our busy day-to-day lives we often overlook one of our most powerful tools for relaxation: our breath. It’s something that is available to us at all times but easily forgotten about, especially when we are caught up in a busy or stressful situation. Mindful breathing is a simple practice that helps us reconnect with ourselves, calm our nervous system, and find clarity, even in the most stressful moments.
When we’re anxious or overwhelmed, our breath often becomes shallow and rapid, and some of us forget to take regular breaths at all, signaling to our body that we are in danger. Conscious breathwork is the remedy to this - we consciously slow down and deepen our breath, sending a message of safety, ease, and calm to our mind and body.
Try this easy breathing technique for instant relief
One of the easiest ways to practice mindful breathing is the 4-7-8 technique:
- Inhale deeply through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
This simple rhythm activates the parasympathetic nervous system with the focus on the slow and long exhale. It shifts the body from fight or flight to calm and relaxed, lowering the heart rate, easing tension, and grounding us in the present moment.
The best thing about mindful breathing is that it’s a tool that’s easily accessible to us, completely free of charge and always available. You can practice it at any time, whether you are alone at home or within a busy or stressful situation in public.
Next time you feel overwhelmed, pause and take a slow, deep breath. Let your exhale be longer than your inhale. With each breath, remind yourself: I am here. I am safe. I am in control.