Transform your year with mindful breathing techniques

As we enter 2025, a powerful change we can make is to incorporate mindful breathing practices into our daily routines so we can become calmer and more focused. By dedicating just a few minutes each day to these practices, we can transform how we feel and approach each day.

Studies have proven the physiological and psychological benefits of mindful breathing. Research indicates that even five minutes of breathwork daily can improve mood, making it an effective tool for managing stress and anxiety. By focusing on our breath, we activate the body’s relaxation response. Here are some breathing techniques to consider:

Box breathing remains one of the most popular techniques for stress relief. Inhale for four counts, hold for another four, exhale for four counts, and pause for four before inhaling again. This method helps stabilize our breathing and activates the parasympathetic nervous system, promoting a state of calm.

Extended exhalation is a technique that involves extending our exhale to promote relaxation. Take a normal breath in, then exhale longer, ensuring the exhalation is longer than the inhalation.

Physiological sigh is a technique that is particularly effective for quickly reducing stress. Take a deep breath in through the nose, then inhale again before exhaling fully through the mouth (double inhale). The physiological sigh helps reset our nervous system and can be especially useful during moments of acute stress.

Diaphragmatic breathing or belly breathing is a technique that emphasizes deep breaths that engage the diaphragm. Breathe deeply through the nose, allowing the belly to expand. Then exhale slowly through the mouth, feeling the belly draw inward. Placing a hand on the stomach can help feel this movement better.

Alternate nostril breathing (nadi shodhana) is an ancient yogic technique that balances both hemispheres of the brain. Simply use the right thumb to close the right nostril and inhale through the left. Then close the left nostril with the right ring finger, release the right nostril, and exhale. Finally, inhale through the right nostril, switch, and exhale through the left. This exercise promotes mental clarity and emotional stability.