Breathe in.
Breathe out.
Let your breath guide you.
Do you feel the air enter your nose?
Do you feel the air leave your mouth?
It might sound pretty silly, to really pay attention to our breath.
Isn’t it just a natural thing? Something we do on auto-pilot, without break?
Well, yes, of course.
But do you ever notice yourself breathing? Do you feel calmness when you notice your breath?
Do you also use your breath to clear your mind? Or just to keep living?
Today’s 5-minute challenge to mentally reset is “Breathe & Balance”.
These 5-minute breathing hacks will help you be present, and kickstart that mental reset.
Uhh… Tell Me Why I Should Use This 5-Minute Breathing Hack?
What makes a breathing exercise so different from regular breathing, is that the intentional rhythm interrupts your thoughts.
You are busy counting, noticing your breath, interrupting your anxious, agitated, stressful, worried, etc., thoughts.
Using a breathing hack helps you activate your relaxation response and come to a more comfortable mental state.
It’s ideal for a mental reset, because it’s free, you can do it anywhere, and you don’t need any equipment.
Tips for Breathing Hack Success
When first starting out, it might be difficult to complete a 4-7-8 cycle.
If you’re struggling, you can try doing a 4-4-6 breathing cycle first.
—
It’s very normal if your mind wanders during the exercises, and it’s not the end of the world!
Just gently return to counting when you lose count.
—
A reminder for your safety: if you feel dizzy, shorten your counts, stop the exercise, or consult a healthcare provider.
Step-by-Step Guide to Breathe & Balance
There are a lot of different breathing hacks/strategies/exercises out there, and to be honest, all of them have amazing effects.
Today we are introducing the 4-7-8 method, a great breathing hack accessible for beginners, and still challenging for advanced breathers.
You can do this anywhere.
If you’re in a quiet spot, not at work or anything, you can choose to close your eyes and place your hand on your belly to really focus.
1. Get Ready
Exhale completely through your mouth, making a whoosh sound
2. Breathe In
Close your mouth and inhale quietly through your nose for a count of 4.
If you are new to this, you can choose to count quickly, if you’ve been doing this a while, try counting slowly.
3. Hold Your Breath
Hold your breath for a count of 7.
Again, if you struggle, count quickly, if you’re more advanced, count slower.
4. Breathe Out
Breathe out completely through your mouth, making a whoosh sound for an 8 count.
Try doing this cycle 4 times initially, and try building up to 8 times if you frequently do it.
Simple breathing hacks, like the 4-7-8 method, can instantly shift you from chaos to calm.
We’ve relied on them in trivial times, and they’ve never failed to help complete a full mental reset.
Ready to end the year with clarity and peace?
Subscribe to the blog now and join our 15-day December Mental Reset Challenge—we’ll guide you to a refreshed, empowered you. Let’s breathe better together!
