Breathing for Everyday Calm
A gentle, self-paced introduction to conscious breathing and creating moments of calm in everyday life.
Start LearningWelcome
Welcome to Breathing for Everyday Calm.
Breathing is something we do every moment of every day, yet we rarely stop to notice how we are breathing.
This short course introduces simple breathing practices that can help you become more aware of your breath and create intentional moments of stillness and calm.
Before You Begin
Please work gently and never force your breathing. If you become dizzy, uncomfortable, breathless or unwell, stop the exercise and return to your normal breathing.
This course is for general wellbeing and education. It is not intended to diagnose, treat or replace professional medical advice.
What You Will Learn
- Why awareness of breathing can be useful
- How to notice your natural breathing pattern
- A simple calming breathing practice
- How to use breathing as a mindfulness tool
- How to create a short daily breathing routine
Understanding Your Breath
Your breath is with you throughout your entire day. It changes naturally depending on what you are doing, how you are feeling and what is happening around you.
When we are busy or stressed, our breathing may become quicker or shallower. When we are relaxed, our breathing often becomes slower and more comfortable.
The first step isn't to change your breathing. It is simply to notice it.
Practice: Notice Your Breath
- Sit comfortably.
- Allow your shoulders to relax.
- Don't change your breathing.
- Notice the air entering your nose.
- Notice your chest or abdomen moving.
- Notice the natural out-breath.
Spend approximately two minutes simply observing.
Reflection
What did you notice about your breathing? Did you notice any areas of tension?
Creating Space With Your Breath
One of the simplest ways to practise conscious breathing is to give yourself permission to pause.
You don't need a complicated technique. Sometimes the most valuable practice is simply taking a few slow, comfortable breaths while paying attention.
Practice: The Gentle Pause
- Sit comfortably.
- Take a comfortable breath in.
- Allow the breath to leave naturally.
- Pause for a moment.
- Take another comfortable breath.
- Repeat for 5–10 breaths.
Keep the breathing gentle. There is no need to take large or exaggerated breaths.
Breathing & Mindfulness
The breath can become an anchor for mindfulness. Whenever your attention wanders, you can gently return your attention to the next breath.
There is no need to judge yourself when your mind wanders. Noticing that it has wandered is part of the practice.
Practice: Five Mindful Breaths
Take five comfortable breaths.
With each breath, notice:
- The sensation of breathing in.
- The sensation of breathing out.
- The movement of your body.
- The space between one breath and the next.
When your attention wanders, gently return to the breath.
Creating Your Daily Practice
The value of a breathing practice comes from using it regularly. You don't need to spend a long time practising.
Start with just two or three minutes.
Your Simple Daily Routine
- Choose a regular time.
- Sit comfortably.
- Take a moment to arrive.
- Notice your breathing.
- Practise five to ten comfortable breaths.
- Finish by noticing how you feel.
Quick Knowledge Check
Question 1
What is the first step in developing awareness of your breathing?
Answer: Simply noticing your natural breathing without trying to change it.
Question 2
Do you need to take very large breaths for a calming breathing practice?
Answer: No. Breathing should remain comfortable and gentle.
Question 3
What can you use as an anchor during mindfulness practice?
Answer: Your natural breath can be used as an anchor for attention.
Well Done!
You have completed Breathing for Everyday Calm.
Take what you've learned and begin incorporating a few moments of conscious breathing into your everyday life.
Continue Your Learning