How Breathing Exercises Can Bring You Into The Present Moment

A Key To Staying In The Moment Is Breathing Exercises?

Yes! Big time. Learning and practicing breathing exercises is a surefire ticket to staying in the moment. The simple act of breathing deeply has the certain power to pull your mind back to the present. 

Focusing on your inhales and exhales is one of the fastest ways to come back to the here and now when your mind wanders.

And you can find that power with a plain ole normal breath you give your attention to. However, if you want to learn more about the practice of breathwork and mindfulness through breathing, I’ve got some breathing exercises you can take for a spin. 

Give them a try and pick what comes easiest to you. 

And heck yes, you can make up your own or find plenty more. This is just a starting point to the wonderful world of breath. 

Seven Breathing Exercises To Help You Stay Present

1. Diaphragmatic Breathing

Diaphragmatic breathing focuses on engaging the diaphragm to fully fill the lungs with air. This is a great one to use for general relaxation for when you need some help falling asleep.  

How to Do It:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.
4. Exhale slowly through your mouth, letting your abdomen fall.
5. Repeat for 3-5 minutes, focusing on the rise and fall of your abdomen.

Tip: “Belly Breathing” can also be called “Belly, Back, and Rib Breathing.” But that’s too long. Imagine you have an intertube around your belly. When you breathe in, feel the intertube fill up with air in your front, back, and side body. When you exhale, feel the intertube deflate from your front, back, and side. 

2. Box Breathing/Square Breathing

Box breathing is a technique used to calm the mind and body and create focus. This one is great to direct your thoughts to a simple breath pattern when you feel anxious. 

How to Do It:

1. Sit comfortably with your back straight.
2. Inhale through your nose for a count of four.
3. Hold your breath for a count of four.
4. Exhale slowly through your mouth for a count of four.
5. Hold your breath again for a count of four.
6. Repeat this cycle for 3-5 minutes.

Tip: You can visualize you are drawing a square with your breath. With each inhale and exhale, imagine you are tracing the four sides of a box with your mind. 

3. 4-7-8 Breathing

The 4-7-8 breathing technique helps with anxiety and can be a great help for falling asleep.

How to Do It:

1. Sit or lie down in a comfortable position.
2. Inhale quietly through your nose for a count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whoosh sound, for a count of eight.
5. Repeat the cycle three more times.

Tip: If you feel like you have to rush the numbers or feel out of breath, just choose a lower number. You want to feel focused, not stressed. 

4. Alternate Nostril Breathing 

 Alternate nostril breathing is a yogic practice that helps to regulate your nervous system. This one is good when you want to feel clear-headed.

Some info on it: https://www.webmd.com/balance/what-to-know-about-alternate-nostril-breathing

How to Do It:

1. Sit comfortably with your spine straight.
2. Use your right thumb to close your right nostril.
3. Inhale slowly through your left nostril.
4. Close your left nostril with your right ring finger and release your right nostril.
5. Exhale slowly through your right nostril.
6. Inhale through your right nostril.
7. Close your right nostril and release your left nostril.
8. Exhale through your left nostril.
9. Repeat for 1-3 minutes, alternating nostrils after each inhalation.

Tip: You might want to grab a Kleenex for a little dab afterward.

5. Resonance Breathing/Coherent Breathing

Resonance breathing aims to bring your breathing rate to around six breaths per minute, which is thought to be the optimal rate for promoting heart rate variability, mood, and stress response. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8924557

How to Do It:

1. Sit or lie down comfortably.
2. Inhale slowly through your nose for a slow count of five.
3. Exhale slowly through your nose for a slow count of five.
4. Continue this rhythmic breathing pattern, aiming for six breaths per minute.
5. Practice for at least 3 minutes.

6. Pursed Lip Breathing

Pursed lip breathing helps slow down your breathing, making each breath more effective. It’s particularly useful for people with lung conditions like COPD and asthma,  but it’s also great for general relaxation.

How to Do It:

1. Sit or lie down in a comfortable position.
2. Relax your neck and shoulder muscles.
3. Inhale slowly through your nose for two counts, keeping your mouth closed.
4. Purse your lips as if you were going to whistle.
5. Exhale slowly and gently through your pursed lips for four counts.
6. Repeat for several minutes, focusing on the extended exhalation.

7. Lion’s Breath 

Lion’s Breath is a powerful yogic breathing exercise that releases tension in the face and throat. It’s energizing and helps relieve stress.

How to Do It:

1. Sit comfortably on your heels or in a cross-legged position.
2. Place your hands on your knees with your fingers spread wide.
3. Inhale deeply through your nose.
4. Open your eyes and mouth wide, stick out your tongue, and exhale forcefully, making a “ha” sound from deep within your abdomen.
5. Focus on exhaling completely, pushing out any remaining air.
6. Close your mouth and breathe normally for a few moments.
7. Repeat at least times.

Tip: Don’t do this on a first date. You look a little nuts doing this one.

It Gets Easier The More You Do It

Practicing breathing exercises regularly can help lower your blood pressure, reduce stress, improve your concentration, increase your awareness, and help you come back to the present moment, among other things. 

So go ahead and purse those lips for a meaningful exhale. You’ll come back to here and now… and maybe feel like these folks too. 

Other blog posts you may like: 

Popular Quotes To Motivate You To Live In The Moment

A Beginner’s Guide To Meditation

Soulful Living