Learn to Breathe: How Controlling Your Breath Can Calm Your Mind

Most of us don’t think much about our breathing because it just happens! We simply breathe. But learning how to control our breath can genuinely change our lives. When we control our breath, we influence how we react to stress, manage our emotions, and reduce fear and worry. It’s one of the most powerful tools we have and it’s completely free.

Breathwork for Beginners: Start With Breath Awareness

If you’re new to breathwork, begin by lying on your bed or couch. Make yourself comfortable and spend a few minutes simply listening to the sounds around you. No pressure, no rules, no overthinking, just being. What’s the furthest sound you can hear? Can you hear anything in the room with you?

After a few days of doing that (making time to lie and listen) begin noticing your breath. What is your breathing like? Is it fast, shallow, deep, relaxed? Are you inhaling through your nose or exhaling through your mouth? Just notice. No need to change anything yet. Then, once this feels familiar, you can begin gently practising breathing techniques — while calm and relaxed. Just a few minutes a day will make a difference. It gets easier with time and practice.

Simple Breathing Exercises for Beginners

Longer Exhales

Inhale gently through your nose for 4 seconds and exhale through your mouth for 6 seconds. This activates your parasympathetic nervous system and helps your body settle and relax.

Pursed-Lip Breathing

Inhale through your nose as if smelling a flower. Exhale slowly through pursed lips as if gently blowing out birthday candles. This technique slows your breathing, reduces shortness of breath, and improves oxygen exchange. It’s great for anyone feeling panicked, breathless, or overwhelmed.

Box Breathing

Breathe in for a count of 4, hold your breath for 4, exhale for 4, and hold again for 4. Repeat. Think of it as a box: 4 in / 4 hold / 4 out / 4 hold. Used by athletes, therapists, and military personnel to help stay focused and grounded.

4-7-8 Breathing

Inhale for 4 seconds, hold for 7, exhale slowly for 8. A few rounds of this can calm the nervous system, improve sleep, and reduce stress.

Coherent Breathing

Breathe in for 5 seconds and out for 5 seconds, aiming for 5–6 breaths per minute. This rhythm balances mood and heart rate.

Physiological Sigh

Inhale through your nose, then take a second quick inhale. Follow with a long, slow exhale through your mouth. This naturally happens during crying or yawning (dogs do it too!). It’s one of the fastest ways to reduce anxiety and return to a calm baseline. Try just 1-3 cycles and notice the shift. Dr Andrew Huberman has studied this in detail.

Ocean Breath (Ujjayi Breath)

Breathe in and out through your nose while slightly constricting the throat, creating a soft wave or whisper sound. Say “Haaaah” with your mouth open to feel the sensation, then try it with lips closed. Ocean breath gives your mind something to focus on and naturally slows your breath. Useful in mindfulness, stress reduction, and during yoga practice.

Why Breathwork Matters

Learning to breathe intentionally is a simple but powerful way to regulate your emotions, calm your body, and support your physical wellbeing. I regularly talk about breathwork during corporate wellbeing talks and in my work as a psychotherapist in Cork city.

If you’ve ever felt overwhelmed, angry or on edge, try starting with your breath. It’s one of the easiest ways to reset. But keep in mind that breathwork works best when you’ve practised it when you’re calm (for use when not so calm). Please do not wait until you’re anxious or stressed to start doing it for the first time.

For more tools and support around mental health and wellbeing visit www.carolinecrotty.ie.