Last UpdatedFeb 23rd, 2026•2 min read
Guided Breathing Exercises
Author
Kristen Scarlett
LMHC
We can all use a moment to catch our breath, rest, and breathe.
Kristen Scarlett, LMHC, is here to guide you through breathing exercises that can heighten performance concentration, reduce anxiety and stress, and/or slow your heartbeat.
4-7-8: This breathing pattern aims to reduce anxiety or help you get to sleep.
Breathe in through the nose for 4 counts
Hold the breath for 7 counts
Exhale breath through mouth for 8 counts
Repeat this cycle 5 - 10 times.
Box Breathing: This breathing pattern can heighten performance and concentration while also being a powerful stress reliever.
Breathe in through the nose for 4 counts
Hold the breath for 4 counts
Exhale breath through mouth for 4 counts, expelling the air from your lungs and abdomen
Hold the breath for 4 counts
Repeat this cycle 5 - 10 times.
Belly Breathing: This breathing pattern encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. This type of breathing slows the heartbeat and can lower or stabilize blood pressure.
Place your hand on your belly and feel your belly rise as you breathe in.
Breathe in through your nose. Feel your belly fill up.
Exhale breath through your mouth. Feel your belly deflate.
Repeat this cycle 5 - 10 times.
