Five Minutes of Calm
Slow, controlled, diaphragmatic breathing can be a powerful way of bringing you into a state of calm in a matter of minutes. It’s something that I have often used just before going on stage, but I also find it really helpful in my daily life, whenever I need a moment just to centre, calm and ground myself.
There are various different techniques, many of which are rooted in ancient yoga traditions. I thought I would share my personal favourite with you… it’s a variant of the better-known “box breathing” and it’s called 4-4-8 breathing. It’s easy to learn, although it’s definitely something that seems to grow more effective the more you practice.
This is a very safe technique, but do stop if you start to feel dizzy. You should also check with your doctor whether it’s ok for you to use this if you are currently pregnant, or if you have a serious medical condition.
The basic idea of 4-4-8 breathing is very simple. You take a deep breath in through your nose to a count of four - hold your breath for a count of four - and then exhale through your mouth for a count of 8. You repeat this process several times.
Are you ready to give it a try? Have a read through these stages before you begin.
Find a comfortable position, whether that’s sitting upright on a chair, or in a cross legged/ half lotus position on the floor, or perhaps lying down on your back.
Take a moment to relax and to notice how you’re feeling. Perhaps you’re able to release some of the tension that you’re aware of holding in your muscles.
Close your eyes and take a couple of slow, deep breaths. You might want to bring one hand to your tummy and the other hand to your upper chest. This helps you to stay aware of where you’re sending the breath; you’ll be aiming to keep it low, rather than it rising up into your chest.
Now you’re ready to start the 4-4-8 breathing. Take a slow, deep breath in through your nose to a count of four. Hold for another count of four (I like to use this time to briefly check in with the points in my body where I tend to hold muscle tension and let go of this). Then breathe out through your mouth to a count of eight, making a “whoosh” sound as you fully exhale. Repeat this 4-4-8 pattern for as long as you want to.
To come back out of the exercise, let your breathing return to normal and take a moment to become aware of your surroundings. Then gently open your eyes.
It takes time to gain the full benefits of this exercise, but the more you practise it, the more quickly you can access that state of calm. I hope you find it as helpful as I do!