4 Breathing Exercises you can do without feeling awkward

4 Breathing Exercises you can do without feeling awkward

When was the last time someone said, "take a breath" or "calm down," and anyone, in the history of ever, actually calmed down? Honestly, who came up with this? Here's the annoying truth: breathing exercises actually DO help.

Let's figure out how to use them, when to use them, and how to not feel as forced and awkward as a braces-filled middle school dance.

1. Box Breathing

Imagine you are tracing a box:

  • Start in the corner and trace down the right side as you inhale for 4 seconds.

  • Trace across the bottom while you hold for 4 seconds.

  • Trace up the left side as you exhale for 4 seconds.

  • Trace across the top while you hold for 4 seconds.

  • Repeat until you stop feeling like a shaken can of soda.                                

  • Why it works: It forces your nervous system to slow down, balancing oxygen and CO2 levels so you don’t hyperventilate. Basically, CPR for your anxiety.

2. 4-7-8 Breathing

The HOLY GRAIL of breathing exercises!

  • Inhale through your nose for 4 seconds.

  • Hold your breath for 7 seconds.

  • Exhale through your mouth (like you’re blowing out birthday candles) for 8 seconds.

  • Repeat 3-4 times, or until you stop thinking about your anxiety and start thinking about birthday cake.

Pro Tip: Use a breathing necklace, straw, or pursed lips to help extend the exhale without overthinking it. Plus, breathing necklaces are totally trending.

Why it works: The longer exhale signals your body that it's safe to relax and move out of fight-or-flight mode. It’s like telling your nervous system, "Hey, there is no fire, just one kernel of burned popcorn! We’re good!"

3. "Sigh It Out" Breathing

  • Take a deep inhale through your nose.

  • Let out a big, audible sigh as you exhale through your mouth. (Yes, like a dramatic soap star who just found out her new boyfriend isn’t a secret CIA agent.)

  • Repeat a few times, making each exhale slower than the last.

Why it works: Sighing is your body's natural way of resetting your breathing patterns—think of it as a built-in stress relief button. Doing it intentionally helps hit the override switch, calming tension and overthinking.

4. Alternate Nostril Breathing

Good for when you feel like your brain has too many apps open.

  • Close your right nostril with your thumb and inhale through your left nostril.

  • Close your left nostril with your ring finger and exhale through your right nostril.

  • Inhale through your right nostril, then switch and exhale through the left.

  • Repeat 2-3 times.

Why it works: It balances oxygen intake, forces you to focus on a simple, tactile movement, clears brain fog, and brings you into the present moment—even if it still smells like burned popcorn.

Final Thoughts

The good news? Breathing works. The bad news? Everyone who told you to "just breathe" was actually right. Sigh.

Breathing is like an emergency brake for your nervous system. And the best news? You can do it ANYWHERE. Seriously, this tool is portable!

Try these exercises and practice them before you hit full-level-12 crisis mode—so when the tidal wave hits, you have a tool ready to go. Just like busting out the Macarena at a dance, it’s all about having the right moves in your back pocket.

See all articles in Articles