Take a moment: Breathing techniques for busy lifestyles 

Life can sometimes feel like an endless carousel of overflowing inboxes, back-to-back meetings and quick dinners eaten on the go. And while we’d all love a luxurious spa day, sometimes the only luxuries we can claim are those we carve out for ourselves – when (if!) we have the time. That’s where breathing techniques come in: easy, quick, and surprisingly effective ways to give yourself the mini pause button you desperately need.  

With just a few mindful breaths, you can slow racing thoughts, soothe tense shoulders, and feel more present in the moment. So, let’s explore some simple deep breathing exercises that can ease tight shoulders, sharpen your focus, and create pockets of calm in even the busiest day. 

3 Relaxation techniques you can do anywhere 

The beauty of relaxation techniques like controlled breathing is that they don’t need fancy equipment, a yoga mat, or even much of your time. Below are a few of the most effective breathing techniques you can practise anywhere, anytime.  

1. Box Breath 

One of the simplest breathing techniques is the "box breath".  

Here is how to do box breathing: inhale for four counts, hold for four, exhale for four, hold again for four, as you envision each second count drawing a square/box. Repeat a few times and notice how your heartbeat slows, and your thoughts quieten.¹ 

Box breath is one of the best breathing techniques for the start of the day – when mornings can often feel like a speed-run: breakfast, emails, children, pets, and missing socks. Practising simple breathing techniques first thing before you hop out of bed can set a calmer tone for the rest of your day. 

For more morning-friendly habits, you might also like these tips for crafting the perfect morning routine. 

2. Deep breathing exercises: 4-7-8 breathing 

Sometimes stress barges in uninvited – like when the printer jams five minutes before your meeting, or someone cuts you off in traffic. That’s when deep breathing exercises like 4-7-8 breathing shine.  

When faced with a stressful situation, try the 4-7-8 breath: inhale through your nose for four counts, hold for seven, then exhale fully for eight. Repeat three or four rounds. This technique helps calm the nervous system quickly, giving you space to respond rather than react.² 

And just like that, you’re no longer feeling like you want to scream into a pillow. Not bad for something that takes less time than making a cuppa. 

3. Conscious breathing: alternate nostril breathing 

Workdays are often filled with multitasking, but sprinkling in a little conscious breathing can sharpen your focus and restore calm.³  

One simple method is alternate nostril breathing:  

• Sit up tall in your chair. 
• Inhale deeply through your nose for five counts. 
• Exhale slowly for five counts. 
• Repeat for one minute, focusing entirely on the breath. 

It’s a small investment with big payback – clarity, calm and renewed focus. And yes, the benefits of conscious breathing really can make that inbox mountain look a little less intimidating. 

The benefits of learning breathing techniques:  

We often underestimate just how powerful deep breathing benefits can be. Slow, intentional breaths don’t just feel good in the moment – they have a real impact on the body and mind. Research shows they can:   

• Relax tense muscles (hello, tight shoulders).⁴ 
• Improve oxygen flow, helping you feel more energised.⁵ 
• Reduce cortisol, the body’s main stress hormone.⁶ 

And that’s just the start. Many people also find that regular practice improves sleep quality, lowers feelings of anxiety, and creates a stronger sense of emotional balance.⁷ On overwhelming days, practising stress relief breathing is like giving yourself a natural spa treatment from the inside out – soothing, restorative, and free of the hefty price tag. Simple techniques such as alternate nostril breathing or the 4-7-8 method give your mind and body a chance to reset, so you can respond with calm instead of running on stress.   

That’s the real beauty of conscious breathing: it transforms something automatic into a tool for wellbeing. Whether it’s calming frazzled nerves, boosting energy, or simply carving out 60 seconds of peace, the benefits of breathing exercises are always within reach – anytime, anywhere. 

For more self-care ideas you can weave into everyday life, read our guide to treating yourself with self-care gifts. 

Sources: 

¹ Box Breathing, Calm 

² 4-7-8 Breathing, Clevland Clinic 

³ Three breathing techniques to try, NHS  

⁴ Deep Breathing, NHS 

⁵ How does breathing impact musculoskeletal pain?, Kube Medical 

 ⁶ The role of deep breathing on stress, Springer 

⁷ 3 breathing exercises to relieve stress, British Heart Foundation!