Correct Your Breathing

Before we begin, there is one important thing to learn.

How you breathe matters.

Most of us are born breathing naturally with the diaphragm. Watch a baby breathe and you'll see the stomach gently rise and fall.

Then somewhere along the way, life gets busy. We start talking, rushing, holding tension and breathing higher up into the chest.

For many of us, our breathing could do with a little reset. I blame toddlerdom, all that talking, excitement and rushing about!

The good news is this:

When you notice how you are breathing, you can begin to change it.

Try This Now

Sit comfortably and place one hand on your chest and one hand on your stomach.

Take a couple of normal breaths, inhaling through your nose and exhaling through your mouth.

Notice which hand rises first as you inhale.

Don't force or change your breathing yet. Just notice:

Is it the hand on your chest or the hand on your stomach?

Now, Let's Change It

If the hand on your chest moved first, don't worry. For many of us, breathing higher into the chest has simply become a habit.

The good news? A breathing habit can be changed.

The nose is for breathing. The mouth is for eating.

Well... most of the time! For this practice, we'll inhale through the nose and exhale gently through the mouth.

As you inhale, imagine the breath travelling in a smooth wave:

Stomach → chest → head

Let your stomach expand first, then allow the breath to rise naturally through the chest.

As you exhale through your mouth, relax. Let the breath leave slowly and smoothly, and allow your stomach to gently return.

Don't force it. Don't try to take the biggest breath possible.

We're not trying to breathe more.

We're learning to breathe better.

Practise the Movement

At first, this way of breathing might feel unfamiliar. That's okay. You're simply teaching your body a different pattern.

Lie comfortably on your back and place a light book on your stomach. Nothing too heavy!

Inhale gently through your nose and watch the book rise.

Exhale through your mouth and watch it fall.

Take your time. You're not trying to create the biggest movement possible.

You're simply learning to let the breath begin lower down.

The more often you notice how you are breathing, the easier it becomes to change it.

Meet Your Rhythm

4 · 4 · 4 · 4

Most of us think better breathing means taking in more air.

Sometimes, the opposite is true.

Box Breathing creates a steady, balanced rhythm with four equal phases. Each part of the breath lasts the same length of time, so the whole pattern feels even and calm.

Here's the pattern:

Then begin again.

4 in · 4 hold · 4 out · 4 hold

Keep the breath soft, calm and comfortable. You are not trying to force the inhale, the exhale or either hold.

If you feel uncomfortable, dizzy or breathless at any point, return to normal breathing. This practice should feel gentle.

Why This Rhythm Helps

This practice is not about taking huge breaths.

It is about slowing down into a regular rhythm that your body can follow with ease.

When we breathe quickly or shallowly, the body can stay in a more alert state.

When we breathe slowly and evenly — with equal time to inhale, hold, exhale and hold again — many people find it easier to settle their attention, soften tension and feel a little more relaxed.

Less force. More rhythm.

That is the recalibration.

Enter the Recalibration

You now have the foundation.

Find somewhere you can sit or lie down comfortably.

Use headphones if you can.

When you press play, I'll guide you into the breath first. Then the rhythm will carry you.

Follow the count as best you can. If you need to pause, soften or return to normal breathing at any point, do that.

Your body is in charge.