“Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment.”~ Thich Nhat Hanh
Your breath is more than a biological rhythm. It is sacred. A bridge between your body and your spirit—a quiet guide always available to return you to presence, to peace, and to the wisdom within.
Today, I invite you to explore three gentle breathing practices that I have used repeatedly in times of anxiety. I also teach these to my clients, who have had positive results after using them. These are not just techniques; they are doorways—simple, sacred rituals to help soften anxiety, ground your energy, and invite calm into the chaos.
🌬 Why Turn to the Breath?
When the world feels too loud or heavy, your breath remains—faithfully rising and falling like the ocean’s tide. When you consciously attune to it, your breath becomes a medicine, reminding your nervous system: you are safe, you are held, you are home.
Breathing with awareness can help:
- Lower your heart rate and blood pressure
- Release muscular tension
- Reignite your energy and inner clarity
- Deepen your focus
- Strengthen the immune system
- Gently quiet the stress response
And the beauty of it? These practices are accessible to you at any moment—no tools, no cost, no judgment. Just your breath and your willingness to turn inward.
🌱 Before You Begin
Breathing for healing is a practice—one of patience, gentleness, and tuning in. It can feel unfamiliar at first, especially when the nervous system is stirred. This is why we practice before we need it—so the breath becomes a trusted friend, not a stranger, in times of stress.
Before each session, take a sacred pause. Close your eyes if you wish. Ask yourself softly, “How am I feeling in this moment?” Then notice how the energy shifts after your practice.
If you feel lightheaded or uneasy, that’s okay. Simply return to a natural rhythm, let your body recalibrate, and know that healing unfolds in layers.
🕊 1. Pursed Lip Breathing – Slow Down, Come Home
You’ve just come in from a busy day. Your mind is still racing, your body feels tense. You sit quietly for a moment, feeling a bit overstimulated. Pursed lip breathing can help you unwind.
A gentle way to regulate and lengthen your exhale—this technique invites space and stillness into each breath.
How to begin:
- Relax your shoulders; soften your jaw.
- Inhale gently through your nose for a count of 2.
- Purse your lips as if softly blowing out a candle.
- Exhale slowly for a count of 4.
- Repeat, letting the exhale be your release.
This breath is especially helpful during movement or transitions—when you need to slow the current and feel anchored again.
🌸 2. Belly Breathing (Diaphragmatic Breathing) – Breathe Into Your Center
You’re lying in bed, your thoughts spiraling with “what-ifs.” You place a hand on your belly, ready to reclaim peace.
This sacred breath returns you to your core—helping you root yourself in the wisdom of the body.
To practice:
- Lie down or sit comfortably. Place one hand on your chest, the other on your belly.
- Gently inhale through your nose for 4 counts, feeling your belly rise like a wave.
- Pause for 2 counts.
- Exhale slowly through your mouth for 6 counts, allowing the body to soften.
- Your chest remains mostly still. Let the breath fill the lower body.
This breath teaches trust. It takes time, so be gentle with yourself as you relearn this ancient rhythm.
🌿 3. Deep Cleansing Breath – Create Space for New Energy
You’re about to begin a meditation, a journaling session, or simply need a reset between meetings. A deep, expansive breath helps you realign with your spirit.
This practice helps clear stagnant energy and makes room for presence and clarity.
To begin:
- Sit or stand tall. Open your chest by drawing your elbows back gently.
- Inhale deeply through your nose, letting the breath expand you.
- Hold gently for a count of 5.
- Exhale slowly and fully through your nose, allowing the body to soften and ground.
- Feel the renewal as fresh energy flows in.
This breath is especially powerful when combined with belly breathing.
🌼 Creating a Sacred Practice
You don’t need hours. Start with just 2–5 minutes of intentional breath. Over time, let the practice grow organically. Some techniques will feel more natural—trust your intuition and follow what feels nourishing.
Let your breath become a prayer, a sanctuary, a ritual of returning—to yourself.
Tell me, which kind of breathing technique resonated with you?
❤ If you’d like 1-on-1 counseling sessions and spiritual guidance with me, come on over here.
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