Take a Minute to Breathe

Do it every day, a few minutes a day. Don’t wait to be motivated.
Get curious, take a few breaths. Then, you might get motivated.

Is breathing conscious or unconscious? Does it happen to me or do I make it happen? You’ve probably already guessed, or already experienced, the answer. It’s both. Being intentional about your breath for just one or two minutes per day makes you feel better in that moment. Recent studies say five minutes of breathing creates significant improvements to health and well being. Breath work trains your breathing muscles and nervous system to run more smoothly in the background—even when you’re not paying attention.

I am so interested in how small, consistent inputs can make a big health impact. A January 2023 study showed that 5-minutes per day of conscious breathing made people feel significantly better. Only 5 minutes?? Better try it. Choose a breathing exercise that that appeals to you and stick with it for a two weeks to see what you notice. If you miss a day…or two…don’t give up. Just start again. Click here to read the study.

Sit in a chair, or lie down with your knees bent and your feet flat on the floor. Focus on breathing in through your nose. If you feel dizzy at any point, pause the breathing exercise and let your breath come in and out naturally at your own pace until you don’t feel dizzy. Then you can start again, if that feels okay to you.

Feel like you need a warm up? Try starting with simpler breathwork described in a more recent post.

Cyclic Sighing/Cyclic Breathing

According to a study published earlier this year in Cell Reports Medicine, cyclic breathing produced the most positive effects for study participants practicing for 5-minutes per day. See if you can perform both inhales through your nose and the exhale from your mouth.

• Inhale slowly.
• Once your lungs are expanded, inhale again to maximally fill your lungs. (The second inhalation will be shorter and smaller.)
• Then slowly and fully exhale all your breath.

Return to breathing normally once you have completed your breathing session.

4-7-8 Breathing

Start with a full exhale, then:

• Breathe in for a count of 4 (through your nose)
• Hold your breath for a count of 7.
• Breath out for a count of 8 (through your mouth – see video for details).

Repeat 4 times.

Return to breathing normally once you have completed your breathing session.

If you struggle to hold your breath for that long, find a rhythm that’s right for you. Listen to your body. If you need to, try 4-4-8 breathing. Breathe in for a count of 4, hold for a count of 4 and slowly breathe out for a count of 8 (or 6, if that’s more available to you).

Box Breathing

Imagine a box. The four sides represent the four parts of box breathing. Start with a full exhale, then:

• Breathe in for a count of 4 (through your nose).
• Hold your breath for a count of 4.
• Exhale for a count of 4.
• Hold for a count of 4.

Repeat 4 times. Once you’ve practiced a bit, see what it’s like to do it for a full five minutes.

Return to breathing normally once you have completed your breathing session.

Curious about specific physiological benefits of intentional breathing?

The internet has lots of articles and videos about the benefit focusing on the breath. Feel free to hit up Google for more info….right after you’ve done your first round of breathing.