Breathing Techniques to Help You Thrive

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There are so many ways we can lead a fulfilling life.

In my Thriving Now blog series, discover valuable tips and strategies to empower you to live your best life. From fostering resilience to nurturing well-being and meaningful connections, these insights can be a trusty compass to navigate the intricacies of your daily experience with grace and ease.

You can walk this path to authentically thrive in every aspect of your life and Live Big!

Try these breathing techniques to thrive now

When you pause and breathe, you give yourself a gift.

4x4 Box Breathing

This is a wonderful way to get grounded and to quiet your nervous system. You may want to do a few rounds of these to ease into meditation, or to simply pause when you feel stressed, impatient, or flustered. Here’s how to do it:

  • Inhale to the count of 4

  • Hold for 4 counts

  • Exhale to the count of 4

  • Hold for 4 counts

  • Repeat

Deep Breathing

Most people take short, shallow breaths into their chest. It can make you feel anxious and zap your energy. With this technique, you'll learn how to take bigger breaths, all the way into your belly.

  • Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.

  • Breathe in through your nose. Let your belly fill with air.

  • Breathe out through your nose.

  • Place one hand on your belly. Place the other hand on your chest.

  • As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.

  • Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.

4-7-8 Relaxing Breathing 

Sit or lie down in a comfortable position. Your eyes can be slightly opened or fully closed. Press the tip of your tongue to the roof of your mouth and open your mouth slightly. Exhale until all the air is released from your lungs.

  • Close your mouth and inhale through your nose for 4 – 8 counts (you can work up to 8 counts as your lung capacity increases).

  • Hold your breath for 7 counts.

  • Exhale very slowly for 8 counts.

  • Repeat steps 1-3 four times.