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.

Want to explore the foundation and science behind it? Start with our article on Breathing.

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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

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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

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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

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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

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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

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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.

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Ready to go further? Explore our guide to Deep Breathing Exercises or discover other Relaxation Techniques.

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