Five Simple Breathing Exercises to Restore Calm, Focus, and Energy

Breath is one of the few functions in the body that happens automatically, yet can also be controlled consciously. By bringing awareness to your breathing, you can create moments of calm, improve focus, and reconnect with the present moment.

The following exercises can be practiced anywhere and require no equipment ...

just a few minutes, each day. 

1. Breath Awareness

Best for: Grounding, mindfulness, and reducing mental chatter.

Sometimes the most powerful thing we can do is simply notice our breath.

How to Practice

• Sit or lie down comfortably.

• Gently close your eyes if it feels comfortable.

• Bring your attention to your natural breathing pattern.

• Notice the inhale and exhale without trying to change them.

• If your mind wanders, gently return your attention to the breath.

Duration

2–5 minutes.

Reflection

Allow yourself to become curious about your breath. Observe it without judgment, simply noticing its rhythm and flow.

2. Belly Breathing

Best for: Relaxation, stress relief, and reconnecting with the body.

Deep breathing begins in the diaphragm, encouraging fuller and more efficient breaths.

How to Practice

• Place one hand on your chest and the other on your abdomen.

• Inhale slowly through your nose.

• Allow your belly to gently rise beneath your hand.

• Keep your chest as relaxed as possible.

• Exhale slowly and feel the belly soften.

• Continue at a comfortable pace.

Duration

5–10 slow breaths.

Reflection

Imagine your breath filling the body from the bottom up, creating space, softness, and ease with each inhale.

3. Box Breathing

Best for: Focus, concentration, and emotional balance.

This technique creates an even rhythm that can help steady the mind and bring a sense of control during stressful moments.

How to Practice

• Inhale for a count of 4.

• Hold the breath for a count of 4.

• Exhale for a count of 4.

• Hold again for a count of 4.

• Repeat the cycle.

Duration

4–8 rounds.

Reflection

Visualise tracing the four sides of a square as you move through each phase of the breath.

4. Extended Exhale Breathing

Best for: Relaxation, unwinding after a busy day, and preparing for sleep.

A longer exhale encourages the body to slow down and release tension.

How to Practice

• Inhale gently through the nose for a count of 4.

• Exhale slowly for a count of 6–8.

• Keep the breath smooth and comfortable.

• Continue without strain.

Duration

3–5 minutes.

Reflection

With every exhale, imagine releasing stress, tension, and anything you no longer need to carry.

5. Energising Breath

Best for: Increasing alertness, boosting energy, and preparing for the day ahead.

This practice helps awaken both the body and mind.

How to Practice

• Sit upright with a relaxed posture.

• Take a slightly deeper inhale through the nose.

• Exhale naturally.

• Continue with a steady rhythm of full, comfortable breaths.

• Maintain a gentle pace without forcing the breath.

Duration

30–60 seconds, followed by a return to normal breathing.

Reflection

Notice the feeling of freshness and vitality that accompanies each inhale, allowing energy and awareness to build naturally.

A Gentle Reminder

Breathing exercises are not about perfection. There is no ideal breath to achieve and no performance to measure. The practice is simply to pause, become aware, and reconnect with yourself.

A few mindful breaths can transform a moment. Practiced regularly, they can transform the way you move through your day.