Breathing- it’s something we do many times a day, often without even thinking about it. The oxygen we breathe in and out helps to nourish our brain and body. But when we’re under stress, our breathing can become shallow, short, and quick. This can prevent our body from functioning optimally and, over time, can contribute to burnout and fatigue.

A simple way to understand this is with a candle. If you light a candle and cover the flame with a jar, you’ll notice the flame begins to flicker and eventually dies out due to a lack of oxygen. The same thing happens in our bodies on a subtler level when we’re not breathing well.

The good news? Breathing is one of the few automatic processes in the body that we can consciously control. When we breathe out slowly and intentionally, we activate our parasympathetic nervous system- the part responsible for “rest and digest.” This helps to slow down the heart rate and breathing, calming the stress response and helping us feel more grounded.

Here are a 3 breathing exercises you can try to help restore calm, clarity, and presence:

1. Belly Breathing

Also known as diaphragmatic breathing, this technique encourages full oxygen exchange and helps relax the body.

How to do it:

• Sit or lie down comfortably.
• Place one hand on your tummy and the other on your chest.
• Inhale deeply through your nose. Notice your belly rising like a balloon. Try to keep your chest relatively still.
• Exhale slowly through your mouth, feeling your belly fall.
• Keep your shoulders relaxed and steady as you continue.

Try this for 1–2 minutes to start and notice how you feel.

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2. Rectangle Breathing

This visual technique helps regulate your breath while bringing your attention back to the present.

How to do it:

• Look around the room and find a rectangle (like a book, window, or screen) or imagine one in your mind.
• Use your eyes to slowly trace the sides of the rectangle as you breathe:
  • Inhale along the short side.
  • Hold your breath along the long side.
  • Exhale along the next short side.
  • Hold again along the next long side.
• Repeat this pattern for a few rounds, allowing your breathing to slow and even out.

This is a great practice to do discreetly at your desk or during transitions in your day.

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3. Flower & Candle Breathing

Perfect for kids and adults alike, this technique is playful, visual, and calming.

How to do it:

• Find a relaxed seated position with your spine tall and shoulders soft.
• Pretend as if you’re holding a flower in front of your nose.
• Breathe in through your nose as if smelling the flower.
• Pretend as if you’re holding a candle in front of your mouth.
• Breathe out gently through your mouth as if blowing out the candle, making a soft, steady stream of air.
• Continue for 3–5 breaths, alternating flower (inhale) and candle (exhale).

Your breath is always with you. It’s a built-in tool for regulating stress, connecting to the present moment, and restoring a sense of calm. Even just a few mindful breaths throughout your day can make a big difference.

So the next time you feel overwhelmed, anxious, or disconnected, just pause and breathe. Your body and mind will thank you.

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Additional Resources

How to Breathe! To Activate the Calm Response in Your Body

10 Ways to De-Stress Your Life

The Vagus Nerve and 5 Ways to Tone It

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If you found these breathing exercises helpful, share this post or try incorporating one into your daily routine!

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This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.