5 Breathing Exercises to Boost Calm and Focus
Breathing is the most accessible mental health reset tool. You can use it anytime and anywhere.
It works by activating the parasympathetic nervous system, reducing cortisol levels, and bringing more oxygen to the brain. Discover five simple exercises to help you focus and reduce your stress.
1. Box Breathing
Best for: releasing stress and regaining calm Box breathing uses four equal phases — inhale, hold, exhale, hold — to bring structure to your breath and settle the mind. It’s used by athletes, performers, and those preparing for high-focus moments.
- How to do it: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
- Duration: 4 to 6 cycles, repeat as needed
- Why it works: Enhances breath control, lowers anxiety, and sharpens mental clarity
Want to understand when and how to use it daily? Read the detailed guide: Box Breathing: Your Tool to Relax and Improve Your Mental Health.
2. Alternate Nostril Breathing
Best for: focus and mental balance This classic pranayama technique balances the left and right sides of the brain. It’s especially helpful when you’re feeling anxious, distracted, or need to start your day with a clean slate.
- How to do it: Inhale through the left nostril, exhale through the right — then reverse
- Duration: 5 minutes
- Why it works: Encourages mental clarity and focus while calming the nervous system
Want to practice this? Start by reading our complete guide here: Alternate Nostril Breathing for Relaxation and Focus.
3. Cardiac Coherence
Best for: steadying breath and emotions This exercise aligns your breathing with your heart rhythms. Over time, it can build emotional resilience and help you stay grounded under pressure.
- How to do it: Inhale 6s → Exhale 6s (no hold)
- Duration: 5–10 minutes, ideally twice a day
- Why it works: Supports heart rate regulation and reduces emotional reactivity
4. Lateral Breathing
Best for: digestion, posture, and calm Rather than belly breathing, this method focuses on expanding your ribs sideways. It opens the lungs, relaxes the spine, and gently stimulates the digestive system.
- How to do it: Sit upright and breathe into your sides while keeping the belly still
- Duration: 10–15 breaths per set, repeat up to 3 times
- Why it works: Supports posture, increases lung mobility, and promotes calm
Want to read more? Discover our complete guide here: Lateral Breathing: expand your lungs and release tension.
5. Diaphragmatic Breathing
Best for: calming the body and deepening awareness This full-body breath is often used in yoga and meditation — it brings the breath down to the belly, then up to the chest. It encourages awareness and soothes the nervous system.
- How to do it: Inhale into your belly, then your lungs — exhale lungs first, then belly
- Duration: 10 deep breaths, hold 2s after each inhale
- Why it works: Reduces tension, lowers heart rate, and promotes mindful presence
Want to read more? Discover our complete guide here: Diaphragmatic Breathing: A Simple Technique to Support Digestion and Reduce Stress.
Breathing well can help you feel better.
Whether you’re resetting between meetings or winding down after work, these exercises offer practical support for calm and focus. You can find all of them in the BreathInU app, where sessions are tailored to your mood, energy, or time of day.