Breathing & Relaxation
Slow your breathing and ease physical tension with simple practices like box breathing and progressive muscle relaxation. Use them to settle your nervous system in minutes.
There’s no perfect way to do these. Pick one that feels comfortable, go at your own pace, and notice what helps you most. You can return to this page anytime you need a calm, steady reset.
Techniques to Try
Each exercise takes just a few minutes. Choose one that feels right and follow along slowly. Your breath is a tool you always carry with you.
Box Breathing
Slow, even breaths can calm a racing heart and quiet a busy mind. Picture drawing a square as you breathe, one side at a time.
Progressive Muscle Relaxation
Tension often hides in your body without you noticing. Tensing and releasing each muscle group helps your body let go and feel safe again.
4-7-8 Breathing
A longer exhale tells your nervous system it’s safe to relax. This gentle pattern is especially helpful when you feel wound up or can’t settle for sleep.
Diaphragmatic Breathing
Belly breathing draws air deep into your lungs and steadies your whole body. It’s a simple way to shift out of shallow, anxious breaths.
Body Scan Relaxation
Gently move your attention through your body to find and release tension you may not realize you’re holding.
Pursed Lip Breathing
Breathing out through pursed lips slows your pace and eases shortness of breath. It’s easy to do anywhere, anytime you feel overwhelmed.
Want to explore more support?
Breathing and relaxation are just two tools in your wellness toolkit. If you’d like to talk through what works best for you, reach out to our office and we’ll be glad to help.