Breathing to calm your mind and find balance

Have you ever noticed how your breathing changes when you’re feeling a little stressed or under pressure?

At times, and sometimes far more often than we’d like, life can feel overwhelming. Our minds are busy, we’re tired, we’re juggling so may things, and our emotions run high or low depending on the day. When everything starts to feel a little too much, we often forget an incredibly helpful and simple self-care tool that we have within us: our breath.

Breath is more than survival. It’s a beautiful bridge between the body and the mind, between the conscious and the subconscious. And, it’s something you can return to, any time, to reset, refocus, and recentre yourself.

Why breathwork?

When we’re stressed, anxious, overwhelmed, or even just overthinking, our breath responds. It often becomes shallow, tight, or held without us even noticing, which keeps our body and mind stuck in fight/flight/freeze mode. But by gently guiding our breath, we can shift how we feel in just a few minutes. We send a powerful message to our body and mind saying “you’re safe and you can relax now”.

Using breathwork is an incredibly helpful practice we can all use, and at any time. If you’re busy, tired, anxious and want to feel calmer and a little more in control then it’s definitely something for you.

What does “balance” really mean?

Balance doesn’t mean being calm all the time or everything being perfect. Life isn’t like that.  But it does mean being able to come back to yourself, again and again. To feel grounded, present, and supported by your own inner strength and resources.

That’s where breathwork can help. Different techniques to help you feel:

• Calmer in moments of stress, pressure or overwhelm.
• Sleepier when your mind won’t switch off.
• Energised when you’re drained or flat.
• Clearer when everything feels a little foggy or scattered in your thoughts.

And you don’t need hours, you just need a few slow, mindful breaths to make a difference.

Gentle breathing techniques for balance

Here are 8 techniques you can explore to calm your mind, reset your nervous system and restore inner balance. All are simple enough for you to try anywhere.

1. Box breathing

How: Inhale for 4, hold for 4, exhale for 4, hold for 4.
Why: This structured rhythm helps calm your body’s stress response and focus the mind.

2. 4-7-8 breathing

How: Inhale for 4, hold for 7, exhale slowly for 8.
Why: This deeply relaxing pattern slows the heart rate and can help ease anxiety or prepare you for sleep.

3. Extended exhale

How: Breathe in for 4, out for 6 or 8.
Why: Lengthening the exhale activates the parasympathetic nervous system, your “rest and digest” mode.

4. Butterfly breath

How: Place your hands on your chest and belly. Breathe in gently, imagining butterfly wings opening. Exhale as they close.
Why: A calming visual cue that soothes both mind and body which is ideal for emotional overwhelm.

5. Sighing breath

How: Inhale gently, then let out a loud sigh through your mouth. Repeat 3–4 times.
Why: This natural release relieves tension and signals the body to let go.

6. Alternate Nostril breathing (Nadi Shodhana)

How: Close your right nostril, inhale through the left. Switch, exhale through the right. Inhale through the right, switch, exhale left. Repeat.
Why: Brings balance, focus, and a sense of calm clarity, especially helpful during mental fatigue.

7. Diaphragmatic breathing

How: Breathe deeply into your belly so it expands. Exhale slowly and fully.
Why: Encourages full oxygen exchange and reduces shallow, stress-related breathing.

8. Counting breath

How: Inhale and count slowly to 5, exhale counting to 5. Adjust to your comfort.
Why: Anchors you to the present and slows your breathing rate, which helps calm a racing mind.

Breath as a daily anchor

You don’t have to master them all, just find the one that feels the best for you and use it as a gentle reset when you feel stress starting to build, or you feel anxious or overwhelmed.

And you don’t need to turn it into a big ritual either. In fact, the more doable it is, the better. One deep diaphragmatic breath or box breathing before a meeting. A few rounds of 4-7-8 breathing before sleep. A morning of counting or butterfly breath before you start your day.

Each time you use your breath as an anchor, you’re reminding your nervous system that you’re safe, capable, and in control.

Prioritise your self-care

Breathwork doesn’t fix everything, but it does create space. Space for you to feel more present, to soften stress and to reconnect with yourself.

And in that space, you can choose how you want to respond rather than react.

Your breath is always within you, easily accessible and incredibly powerful. It’s your gentle guide back to balance.

Give yourself permission to prioritise your self-care. Afterall, self-care isn’t a luxury, it’s vital for your mental and physical health and wellbeing.

One gentle, meaningful step at a time, I can support you to find your inner freedom from what’s holding you back, let go of stress, regain your balance and reconnect with the calm within you.

If you are struggling with anxiety, stress or overwhelm you can read more on my Anxiety and Stress page Anxiety Hypnotherapy in Nottingham – Katie Deacon or contact me for a free 45 minute consultation by email at katie@katiedeacon.co.uk.