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Breathing exercises

Breathing exercises

Breathe. Your body knows the way.

Breath is the one thing you can consciously change to calm your nervous system. Here are four simple techniques — with clear steps and when to use each.

Does this sound familiar?

Under stress we breathe quickly and shallowly, high in the chest. The body reads this as a danger signal and stays tense. Slow breathing with a longer exhale does the opposite — it tells the nervous system you are safe.

Not everyone feels better when told to "breathe deeply". Sometimes a deep inhale makes the feeling of breathlessness worse. That's why the focus here is a calm, longer exhale rather than the biggest possible inhale.

Start with one technique for 2–3 minutes a day. If you feel dizzy or uncomfortable, stop and breathe normally — less is more.

4-7-8 breathing

In the evening before sleep, or when thoughts won't stop.

  1. Sit or lie down comfortably. Rest the tip of your tongue behind your upper teeth.
  2. Exhale fully through your mouth.
  3. Inhale quietly through your nose for a count of 4.
  4. Hold your breath for a count of 7.
  5. Exhale slowly through your mouth for a count of 8.
  6. Repeat 4 cycles. If holding is hard, shorten the counts (e.g. 2-3-4) while keeping the ratio.

Box breathing

Before a meeting, exam or conversation — when you need to be calm and focused.

  1. Sit upright and relax your shoulders.
  2. Inhale through your nose for 4 seconds.
  3. Hold for 4 seconds.
  4. Exhale for 4 seconds.
  5. Hold with empty lungs for 4 seconds.
  6. Repeat 4–6 times. You can imagine tracing the sides of a square.

Physiological sigh

In an acute moment of tension — the fastest technique, under a minute.

  1. Inhale through your nose.
  2. Without exhaling, take a second short inhale through the nose to fill your lungs completely.
  3. Exhale slowly and fully through your mouth until the air runs out.
  4. Repeat 1 to 3 times, then breathe normally.

Diaphragmatic (belly) breathing

Every day as a foundation — it teaches the body to breathe calmly by default.

  1. Lie down or sit. Place one hand on your chest and the other on your belly.
  2. Inhale slowly through your nose so the hand on your belly rises while the one on your chest stays almost still.
  3. Exhale slowly through your mouth or nose and feel your belly fall.
  4. Make the exhale a little longer than the inhale.
  5. Continue for 3–5 minutes.

Questions and answers

How quickly do breathing exercises work?

Many people notice a difference after a few cycles. The biggest benefit comes from regularity — a few minutes every day.

Which technique is best for anxiety?

For quick relief, try the physiological sigh. For daily practice, diaphragmatic breathing. Choose the one that feels good to you.

Is it normal to feel dizzy?

It can happen if you breathe too fast or hold too long. Stop, breathe normally, and shorten the counts next time.

Can breathing replace treatment?

No. Breathing exercises help day to day, but they do not replace a psychologist or doctor. If symptoms are serious, see a specialist.

Do you have guided breathing practices?

Yes — the Svobodni Dushi community has guided breathing practices and meditations in Bulgarian you can follow by voice.

Try a guided breathing practice today.

170+ free meditations and practices.

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These practices do not replace consultation with a psychologist or doctor. If you have serious symptoms, please see a specialist.