Focus. Relax. Breathe.
Breathing exercises
I want to…
How often to breathe, and a few questions
How long, and how often
Two minutes is enough to feel a difference, and five is plenty. Short and regular works better than long and occasional.
Once a day is a good rhythm, at a time you can keep: first thing, on a break, or before bed. Extra ones count too, before something you are nervous about or after a hard moment. There is no wrong amount, and every day you show up adds to your count.
Questions
- Which breathing exercise is best for anxiety?
- All of them can help with anxiety. If you are unsure where to start, pick one with a long exhale. Shhh Breathing is the quickest, and Belly Breathing is the gentler version if the sound feels odd or you are not somewhere private.
- Should I breathe through my nose or my mouth?
- In through the nose where you can, since it slows the air and warms it. Out through either. Shhh Breathing is the exception: the exhale goes through the mouth by design.
- Can I do these lying down?
- Yes. Lying down often makes belly breathing easier to feel. Sitting upright works as well and suits the counted ones better, since it is easier to stay alert.
- Do I need to close my eyes?
- No. Gentle Breathing and Box Breathing are built around something to look at, so you can keep your eyes open for those. Feel free to close them if that makes you more comfortable.
- Is it normal to feel lightheaded?
- A little, sometimes, and it usually means you are breathing harder or deeper than you need to. Ease off, breathe more shallowly, or stop for a minute. It should settle quickly.
These are for general wellbeing, not medical treatment. Breath holds can cause lightheadedness, so go gently if you are pregnant, have a heart or lung condition, or find that holding your breath makes you anxious. Stop if you feel dizzy.
If breathlessness is something you are dealing with rather than something you are practising, that is worth raising with a doctor rather than working around.
Breathing is one of several rooms at hum n play · See everything