Uploaded June 2026 | Updated September 2026, 1 week ago
A simple breathing exercise you can do every day to relieve stress, settle into meditation, and regulate your nervous system. Just breathe in, breathe out, and follow along.
Slow, rhythmic breathing activates your parasympathetic nervous system, the part of your body responsible for rest and recovery. With regular practice, this kind of breathwork can lower your baseline stress, improve heart rate variability, and help you feel more grounded throughout the day.
Everyone's lungs are different. You can customize the inhale, hold in, exhale, and hold out however you want with my app Pocket Breath Coach. Available on the App Store and Google Play. PocketBreathCoach.com
Should you breathe through your nose or mouth?
Go with what feels comfortable and relaxing to you, but here's what many people find helpful:
- Breathe in softly through your nose
- Breathe out through your mouth, like you're softly blowing on hot food to cool it down
- Or simply breathe in and out through your nose if that feels better for you
Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.
Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced.
How long should you do this?
Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel.
Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.
A simple breathing exercise you can do every day to relieve stress, settle into meditation, and regulate your nervous system. Just breathe in, breathe out, and follow along.
Slow, rhythmic breathing activates your parasympathetic nervous system, the part of your body responsible for rest and recovery. With regular practice, this kind of breathwork can lower your baseline stress, improve heart rate variability, and help you feel more grounded throughout the day.
Everyone's lungs are different. You can customize the inhale, hold in, exhale, and hold out however you want with my app Pocket Breath Coach. Available on the App Store and Google Play. PocketBreathCoach.com
Should you breathe through your nose or mouth?
Go with what feels comfortable and relaxing to you, but here's what many people find helpful:
- Breathe in softly through your nose
- Breathe out through your mouth, like you're softly blowing on hot food to cool it down
- Or simply breathe in and out through your nose if that feels better for you
Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still. When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.
Breathe in deeply, but not so full it hurts. Aim for about 75% full. Calm, not forced.
How long should you do this?
Do what feels comfortable and relaxing to you. Most people enjoy between 1-20 minutes. If you're new to breathing exercises, just try it for a minute or two and see how you feel.
Disclaimer: For info and education only; not medical advice. Consult a doctor if you have heart or lung conditions. Never practice while driving. Stop if you feel lightheaded.
