Self-paced Breathing to Relax

By The Family Room Care Team Last reviewed June 2025

Even 1 minute of simple intentional breathing can really change your presence. Try these quick and simple breathing techniques to reduce stress and slow your mind.

Box Breathing
  • Inhale for 4 seconds
  • Hold for 4 seconds
  • Exhale for 4 seconds
  • Hold for 4 seconds
  • Repeat 4 times
Deep Belly Breathing
  • Place one hand on your chest, the other on your belly
  • Inhale deeply through your nose, feeling your belly rise
  • Exhale slowly through your mouth
  • Repeat 5 times

Tips for Practicing Mindfulness

The goal is not to quiet the mind, but to focus attention on your breath and body.

  • Be gentle with yourself: As thoughts come along, greet them, cradle them like a baby and gently set them down.
  • Name your thoughts: As you find yourself in the middle of thoughts again, be aware and name them  — “Oh there’s a thought about my mom” — or—  “there’s a thought about work”
  • Focus on the sensations: Notice the cool air entering your nose and the warm air leaving your mouth. Feel your chest and belly expand and contract with each breath.
  • Have a calming word: Repeat a soothing word like “calm”, “love”, or “heal”  in your mind as you breathe.
TIP

Remember: Breathwork is a practice. The more you do it, the easier it will get.

Other Mindfulness Practices

Breath Awareness Guided Practice (4 mins)

Body Awareness Guided Practice (5 mins)

Breathing to Relax (self-paced)

Movement (self-paced)