A Breathing Practice

Recharge Your Life With Breath

Three simple, research-informed breathing practices you can use anywhere.

Your breath is always with you, and it is one of the simplest ways to intentionally influence how your body responds to stress.

Research suggests that intentional breathing practices can support relaxation, heart rate variability, mood, and nervous system regulation. You don't need special equipment or a lot of time.

Try these three practices and discover what works best for you.

Slow & Steady Breathing

Sometimes the simplest practice is just to slow down your breath.

Breathe in gently through your nose for 5 seconds.
Breathe out gently for 5 seconds.
Continue for 3 to 5 minutes.

This creates a breathing rate of about 6 breaths per minute, a pace that has been extensively studied for its effects on heart rate variability and autonomic nervous system regulation.

The goal isn't to take huge breaths. Keep it slow, gentle, and comfortable.

The Physiological Sigh

Have you ever noticed yourself naturally taking a deep breath followed by a long sigh? The physiological sigh is a breathing pattern your body already knows how to do.

Take a full breath in through your nose.
Without breathing out, take a second, shorter sip of air in through your nose.
Then slowly release the air with a long, relaxed exhale through your mouth.

Stanford researchers studied a repeated version of this called cyclic sighing. Participants practiced for just 5 minutes a day for one month and reported improved mood and reduced respiratory rate.

You can practice cyclic sighing for several minutes, or use a few physiological sighs when you notice tension building.

Humming Breath

Adding a gentle hum to your exhale combines slow breathing, a longer exhale, and vibration.

Take a comfortable, slow breath in through your nose.
As you breathe out, gently hummmmmmmm.
Let the hum continue naturally for the length of your exhale.
Notice the vibration around your face, throat, and chest.
Repeat slowly for 2 to 5 minutes.

Humming has an interesting physiological effect. Research has shown that it can dramatically increase nitric oxide in the nasal passages, and emerging research suggests it may positively influence heart rate variability and relaxation.

Find the breath that helps you recharge.

Notice What Shifts

Breathwork doesn't need to become another thing on your to-do list. Try one of these practices:

When you wake up.
Between meetings.
Before a difficult conversation.
When you feel stressed.
While winding down.
Before sleep.

Start with one breath, one minute, or five minutes. Pay attention to how you feel before and after.

Find the breath that helps you.

There isn't one perfect way to breathe. Just yours.

A Free Printable Guide

Get the Recharge Your Life With Breath guide

A printable guide with all three breathing practices. Keep it nearby and try one today.

One PDF. One email. Unsubscribe anytime.

Want help putting this into practice?

If you'd like personalized support for your energy, sleep, or overall wellness, I'd love to walk alongside you. Book a free discovery session and let's talk about what's going on and what might help.

Book a Free Discovery Call

References

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
Fincham, G. W., et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, 432.
Laborde, S., et al. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis. Neuroscience & Biobehavioral Reviews, 138, 104711.
Weitzberg, E., & Lundberg, J. O. N. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144-145.

For educational purposes only. This resource shares general information and is not intended to diagnose or treat any condition. Individual needs vary.