Breathing Techniques
- Becky Grimwood
- Feb 20
- 4 min read
Feeling overwhelmed? Your Breath can help.
The Power of Breath
Stress is something we all experience, it might be significant events which catch us off guard, or those that build up over time. Or maybe it is caused by something underlying from the past, something which has been stored away only for us to notice it again when we feel overwhelmed, tense or exhausted.
One of the simplest resources we all have to hand is also one of the most powerful: our breath. We can make use of this tool whenever and wherever we are, to help bring us back into the present, to feel grounded and connected. At times of higher stress, anxiety, busy-ness, you will likely find your breath is shallower, and quicker, almost as if you are breathing into your neck or collarbone and no further. Slow, intentional breathing, which takes it deeper into the diaphragm, or belly, can help to clear our mind and sends signals to our brain that it is safer to move towards rest, recovery and regulation.
Below you’ll find two simple breathing techniques — box breathing and 4-7-8 breathing. These can be used as gentle grounding practices when stress rises, when the mind feels busy, or when you simply need a moment to pause and reconnect with yourself. You may find it helpful too, to take a moment to notice how you feel in your body and mind after the practise, and acknowledge with gratitude the time you have taken for yourself to do this.
A note of caution - breathwork is felt differently for different people. People who have constricted breathing, including those with asthma/ allergies or who are unwell, should take extra care. The following guides you to count in and out on the breath to a certain number and also has periods of ‘holding’ the breath. This should not feel strained, you should not feel out-of-breath at any point. If you do, pause the practise or take it back a step/ length/ count, or take out the ‘holding’ part. Remember, the key is to go at your pace always - and to find something which feels good and right for you.
Box/Square Breathing
A simple, 4-step breath which helps restore your breathing to a relaxed rhythm. Balancing the in and out breaths helps to calm the mind and bring focus as needed. Counting and/ or visualising the sides of a square as you move through the breath, helps to shift attention away from fixed thoughts or concerns, may help to reduce mental overwhelm and allow your body a pause.
Choose a position that is comfortable for you - Sit or stand comfortably with your back straight, or alternatively lie down with your arms resting by your side, hands on your belly, or wherever feels good for you.
Relax your shoulders, release any tension in your jaw and let your body settle in stillness.
Breathe in slowly through the nose to a count of 4, perhaps visualising travelling along the side of a square.
Hold your breath in gently for another count of 4, visualising travelling along the next side of the square.
Breathe out slowly and steadily through your nose or mouth, again counting to 4 in your mind, and visualising the next side if you wish.
Hold your breath out this time, again for another count of 4 for the final side of the square, back to the start.
Repeat the steps for a minimum of 3 times to steady your breath, or for as long as you wish.
When finished, take a moment or two to breathe normally before moving from where you are.
4-7-8 Breath
A controlled breathing technique which can be used anywhere, anytime, seated, standing or laying. This practise helps to lengthen and deepen the breath, and particularly focuses on the long, steady exhale. If it feels comfortable, you may choose to put one hand on your heart and one on your belly, or both on your belly to feel the rise and fall of a deep breath. This breath can be relaxing and great to do for a few breaths, or a few minutes. It can also be done easily and effectively around other people without them noticing, so good to have in your toolkit for times of heightened stress and anxiety when you can’t access a quiet space or time for yourself. This technique may help to halt a stress reaction building in your body and mind, by slowing your heart rate and softening tension. It is a great one to try when getting to sleep, or maybe in the morning if you wake feeling ‘on edge’ or not as rested as you would hope.
Take a couple of natural, full breaths as you settle in your place, or begin just by noticing where the breath goes to and comes from in your body.
If your breath is quite shallow - and it feels like it only reaches your collarbone, take a few breaths here, normal pace and each inhale guide the breath down a little further until it arrives in your belly each time. (If this is you, you may find having your hands here would be useful to connect with the rising inhale and the falling on the exhale.)
Take an inhale through the nose and feel the belly fill up as you count to 4 in your head.
Hold the breath in, gently without straining, for a count of 7.
Exhale through the mouth for a count of 8. Exhale fully, perhaps hearing the noise of the air pass your lips as you do so. Notice your belly button drawing back towards the spine as the breath empties.
Repeat for 3 more times, or until you feel a change in mood, mindset, or energy - go to what feels good for you, listen to what your body is telling you.
When finished, take a moment or two to breathe normally before moving from where you are.
About the author: Becky Grimwood is the founder of Soul Balance Wellness and is a Fertility Yoga teacher and also specialises in Rewind Trauma Technique and Ear Acupuncture.
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