Have you ever caught yourself holding your breath while checking emails… or realized you’ve been taking shallow breaths all day?
Breathing is something we do all the time—without thinking about it. But how we breathe makes a huge difference in how we feel.
If you ever…
- Feel tense, anxious, or overwhelmed
- Get out of breath doing everyday tasks
- Wake up already feeling exhausted
…your breath might be part of the problem—and also part of the solution.
Here’s the good news: simple breathing awareness and small shifts in how you breathe can help you feel more calm, more energized, and more connected to your body.
Let’s take a closer look.
Why Your Breath Matters
Breathing isn’t just about getting oxygen into your body (though that’s important!). It also affects how your nervous system functions, how your brain focuses, and even how you move.
When you’re stressed, your breath usually becomes shallow and fast. Over time, this kind of upper-chest breathing can leave you feeling tired, tight, and wired. And unfortunately—it often becomes your default without you even noticing.
The solution? Start small by becoming more aware of how you’re breathing.
Step 1: Practice Diaphragmatic (aka Belly) Breathing
This is one of the simplest and most powerful ways to shift your breath—and your nervous system.
Your diaphragm is a large muscle located just below your lungs. When you breathe with it, your belly expands as you inhale and contracts as you exhale. This activates your parasympathetic nervous system (your rest-and-restore mode) and improves oxygen flow.
Try this:
- Sit or lie down comfortably.
- Place one hand on your belly and one on your chest.
- Inhale through your nose and let your belly rise into your hand.
- Exhale slowly and feel your belly fall.
The goal is for your chest hand to stay mostly still.
Try this for 10 slow breaths. Even a few minutes of belly breathing can help you feel more grounded and clear-headed.
Step 2: Explore Calming Breath Practices
You don’t need to sit and meditate for an hour. A few minutes of focused breathwork can go a long way. Here are two gentle techniques to try:
Equal Part Breath (Box Breathing)
- Inhale through your nose for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold again for 4 counts
Repeat for 4–5 rounds. This helps calm the mind and bring you back into balance.
Alternate Nostril Breathing (Nadi Shodhana)
This breathwork balances both sides of the body and helps calm scattered thoughts.
- Use your thumb to close off your right nostril and inhale through the left.
- Close off the left nostril and exhale through the right.
- Inhale through the right, then switch and exhale through the left.
- Repeat for 3–5 minutes.
If you feel more anxious while doing any breathwork, pause and come back to simple belly breathing.
Step 3: Pay Attention to Your Lifestyle
Your breath is influenced by how you live—and vice versa.
Common lifestyle factors that affect your breath:
- Chronic stress
- Sedentary habits (sitting a lot!)
- Shallow chest breathing while working, scrolling, or driving
- Poor posture
- Holding tension in your shoulders, jaw, or belly
Quick Wins to Support Better Breathing:
- Take a short walk outside and breathe in through your nose
- Roll your shoulders back and down, opening your chest
- Set a timer to check in with your breath throughout the day
- Take 10 belly breaths before bed or when you feel frazzled
Start Where You Are
You don’t have to overhaul your life to breathe better. Start by noticing your breath. Then experiment with one small change—like 10 belly breaths before you get out of bed or a minute of equal part breathing when you feel overwhelmed.
Your breath is always with you. And it’s one of the most powerful tools you have to shift how you feel—physically, mentally, and emotionally.
Bonus Tip: Try this throughout the day—
- While waiting in line
- Before you send a stressful email
- During your afternoon slump
It only takes a few breaths to make a big difference.
You’ve got this. One breath at a time. 
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