Week 3: Deep Breathing
Master Your Breath: Quick Tools for Focus & Calm
Did you know that changing your breathing pattern is the fastest way to "hack" your nervous system? Deep breathing is a simple, powerful act of mindfulness that helps you regulate emotions, lower anxiety, and sharpen your focus—no matter where you are on campus.
What Is Deep Breathing?
Deep breathing is the intentional exercise of taking slow, controlled breaths. Practicing deep breathing, or belly breathing, allows the lungs to fill more efficiently with air, which helps the body relax and reduce stress hormones.
Imagine a large, dome-shaped muscle living right under your ribs, separating your chest from your stomach. That is your diaphragm. This is the muscle being engaged when practicing deep breathing excercises.
- The Default (Shallow Breathing): When we’re stressed or just going about our day, we usually breathe into our upper chest. The diaphragm stays still, and our lungs don’t get much fresh air. It’s like running a high-end laptop on a low-battery "power saver" mode—it works, but not well.
-
The Upgrade (Deep Breathing): When you breathe "into your belly," you are actually pushing that diaphragm muscle down. This creates more space for your lungs to fill up completely, making your breathing much more efficient.
The Power of Deep Breathing: 7 Techniques and Exercises
Why Try Deep Breathing?
Whether you are walking to class or prepping for a midterm, taking a few minutes to breathe can:
-
Lower Stress: Signals your brain to move from "fight or flight" to "rest and digest."
-
Improve Focus: Clears the mental fog during long study sessions.
- Manage Anxiety: Provides a physical anchor when things feel overwhelming.
Guided Breathing Exercises
You can practice these excerises anywhere, anytime! Find the rhythm that works for you. Explore these quick guided sessions to get started:
Diaphragmatic Breathing
- Sit or lie in a comfortable position.
- Place one hand on your chest and the other on your belly.
- Slowly inhale through your nose, allowing your belly to rise more than your chest.
- Exhale gently through your mouth, letting your belly fall.
- Continue for 2–5 minutes, keeping the breath smooth and controlled.
Tip:
Keep the hand on your chest as still as possible—this ensures the diaphragm is doing the work, not the upper chest.
4-7-8 Breathing
Perfect for a quick reset between classes.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth, making a whoosh sound to a count of 8.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths
Wellness on the Go
You don’t need a quiet room to practice mindfulness. Many exercises can be done in public without anyone even noticing! Using an app is a great way to support your journey:
- iBreathe: Simple, focused breathing guides.
- Headspace: Meditations and sleep support.
- Insight Timer: A huge library of free guided breathwork.
Didn'd find what you were looking for? Check out more app options here.
Want More?
Visit us in the Great Hall on 4/1 from 11-3 for more information, and free giveaways. Check out additional resources, guided exercises, and the research behind breathing exercise below: