The Mind-Breath Connection Part 1 of 2

The Power of Breathing and Your Mind

Most people don’t fully engage their lungs when they breathe—especially when stressed. Shallow, chest-level breathing limits oxygen intake and reduces blood flow to the body and brain, which can intensify feelings of anxiety and fatigue. The good news is you can retrain your body to calm itself and reset through intentional breathing techniques. Each method offers its own unique benefits, from improving focus to reducing stress.

Before You Begin: Take a moment to roll your shoulders back a few times. This simple movement opens your chest and helps prepare your body for deeper, more effective breathing.

Important: Your lungs and diaphragm are like any other muscles—they need to be trained gradually. If you’re new to breathing exercises, start slow. Doing too many deep breaths in one sitting can lead to hyperventilation. If you feel lightheaded at any point, pause immediately.

 

Diaphragmatic Breathing

Also called belly breathing, this technique teaches you to fully engage your diaphragm.

How to Practice:

• Get comfortable—lie on your back with a pillow under your head and knees, or sit in a chair with good support.

• Place one hand just above your belly button. (If lying down, you can place a book on your stomach to help feel the rise and fall.)

• Breathe in slowly through your nose, feeling your belly rise.

• Exhale through your nose and feel your belly fall.

Repeat for several cycles, staying relaxed.

Mindfulness Breathing

This technique promotes focus and calm by stimulating the prefrontal cortex—the part of the brain responsible for attention, decision-making, and self-awareness.

How to Practice:

• Inhale through your nose for a count of four.

• Hold the breath for a count of two.

• Exhale slowly through your nose for a count of four to five.

Repeat 3–4 times, staying present with each breath.

Box Breathing

Also known as square breathing, this technique is great for grounding and calming your nervous system.

How to Practice:

• Inhale through your nose for a count of four.

• Hold for a count of four.

• Exhale for a count of four.

• Hold again for a count of four.

Repeat 3–4 times.

Practicing any of these techniques regularly can improve your ability to stay calm, focused, and resilient under stress. Just remember—breathe easy, and listen to your body. Three more powerful breathing techniques to follow.

Breathe deep. Feel better. Think clearer. Move forward.

-Julie "Brain Lady" Anderson