The Mind-Breath Connection Pare 2 of 2

The Power of Breathing and Your Mind

Breathing is something we all do, all the time—but most of us rarely think about how we breathe. Especially in times of stress, our breath often becomes shallow and quick, which can limit the oxygen flowing to our brain and body. By learning to slow down and breathe with intention, you can calm your nervous system, boost your focus, and feel more balanced—anytime, anywhere.

Below are three easy techniques to help you feel more grounded and clear-headed. You don’t need any special equipment or training—just a few minutes and a little space to breathe.

A Quick Note Before You Start:
Take your time. Like any muscle, your lungs and diaphragm need a chance to adjust to new movement. Start slowly and don’t overdo it. If you begin to feel dizzy or uncomfortable, stop the exercise and return to your natural breath.

4-7-8 Breathing

This quick and calming technique helps ease tension and quiet a busy mind. It’s especially helpful before a big meeting, a stressful moment, or at the end of a long day.

How to do it:

• Inhale through your nose for a count of 4

• Hold your breath for a count of 7

• Exhale slowly through your mouth for a count of 8, as if you’re gently blowing out a candle

Repeat for 2 to 3 cycles. Use this whenever you need a quick reset.

Resonance (Coherent) Breathing

This method helps create a steady, calming rhythm in your body and mind. It’s great for reducing anxiety, improving focus, and promoting a sense of balance.

Note: If you have a history of trauma or anxiety and this doesn’t feel right for you, stop at any time. Try a different approach or simply return to natural breathing.

How to do it:

• Lie down or sit comfortably

• Inhale slowly through your nose for a count of 6

• Exhale gently through your nose for a count of 6

Continue for a few minutes (up to 10 if it feels good). Notice how your body feels when you're done.

Extended Exhalation

This technique helps shift your body out of “fight or flight” mode and into a more relaxed state. It’s great for winding down or managing stress throughout the day.

How to do it:

• Inhale through your nose for 2–3 seconds

• Pause briefly

• Exhale gently through your nose or mouth for 4–6 seconds, twice as long as your inhale

Practice for 5 minutes or more, or as long as you’re comfortable.

Practicing these breathing exercises regularly can improve your mood, focus, and energy. They’re simple tools you can carry with you—at home, at work, or on the go. With time and consistency, even just a few mindful breaths a day can make a big difference.

Here’s to feeling calm, clear, and connected—one breath at a time.

Julie "Brain Lady" Anderson