What I love the most about grounding and breath work are that they are free!  You don’t need to buy anything or do anything special to be able to do them.  You have everything that you need right here with you, anytime, anywhere! So with that in mind, here are four breathing techniques to help you settle yourself into a more peaceful state:

• Deep Breathing
• Box Breathing (4x4 breathing)
• Butterfly Breathing (butterfly hug)
• 4-7-8 Breathing

These are not the only breathing techniques, but they are the most commonly used. And easiest to learn on your own. So we start here. I will do a deeper dive into other breathing techniques in the other pathways.  But in my honest opinion, this is really all you need. There is a ton of research on the benefits of breath work and we will cover those benefits in this lesson.  

Session Assignments

Here are four breathing techniques to help you settle yourself into a more peaceful state:

Deep Breathing

Effective and efficient breathing involves the use of the diaphragm and intercostal muscles to breathe from the belly rather than from the chest. Learning to breathe from the belly and through the nose allows your body to function at its optimal level. You are allowing a healthy flow of blood and oxygen to enter the brain and the body. Trust us, your body will thank you for it.

The diaphragm is a large muscle that sits below the lungs and helps the lungs expand and contract. Diaphragmatic breathing is a deep breathing exercise that fully engages the diaphragm and increases the efficiency of the lungs.

In contrast, normal breathing is relatively shallow and does not use the full capacity of the lungs.

The diaphragm is a large muscle that sits at the base of the lungs. When a person inhales, their diaphragm contracts and flattens and the chest cavity enlarges. This contraction creates a vacuum, which pulls air into the lungs.

When a person exhales, the diaphragm relaxes and returns to its normal shape, and air is forced out of the lungs. Diaphragmatic breathing, or “belly breathing,” engages the diaphragm, intercostal, abdominal, and pelvic floor muscles.

This means actively pulling the diaphragm down with each inward breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.

Breathing is a natural process that usually occurs without conscious effort. However, the average breath tends to be shallow and does not engage the diaphragm very much.

During diaphragmatic breathing, a person consciously engages their diaphragm in order to take deeper breaths. A person will notice their stomach rising and falling. They will also feel an expanding or stretching sensation in the stomach, rather than solely in their chest and shoulders.

How to Do It:

There are various forms of diaphragmatic breathing. Basic diaphragmatic breathing is the simplest form. To perform basic diaphragmatic breathing, follow the instructions below:

• Lie down on a flat surface with a pillow under the head and pillows beneath the knees. Pillows will help keep the body in a comfortable position.
• Place one hand on the middle of the upper chest.
• Place the other hand on the stomach, just beneath the rib cage but above the diaphragm.
• To inhale, slowly breathe in through the nose, drawing the breath down toward the stomach. The stomach should push upward against the hand, while the chest remains still.
• To exhale, tighten the abdominal muscles and let the stomach fall downward while exhaling through pursed lips. Again, the chest should remain still.
• People should practice this breathing exercise for 5–10 minutes at a time, around three to four times each day.

Once a person becomes comfortable with diaphragmatic breathing, they may start to practice the exercise while seated or standing. When practicing diaphragmatic breathing in these positions, it is important to keep the shoulders, head, and neck relaxed.

Butterfly Hug

Cross your hands across your chest, with your middle fingers resting on your collarbones. Raise your elbows to create your butterfly wings. Slowly tap hands on your chest, alternating left and right. While tapping, breathe in through your nose and exhale through your nose until you start to feel some relief.

The Butterfly Hug is an easy relaxation technique that can be used anywhere, at any time. It was originally created to be used with EMDR Therapy, but can be very relaxing on its own. So it is a great self-soothing tool.

How does the Butterfly Hug connect to the brain?

As many people know, the brain is divided into two hemispheres, the left brain and right brain. The left brain controls emotions and creativity. The right brain dominates areas of logic, patterns and control. The butterfly hug is a type of bilateral stimulation because it crosses the mid line of the body. The mid line is the center line of the Central Nervous System. Research has found that when your extremities cross the center line of the body, it activates that other side of the body. This causes both hemispheres to work together simultaneously.* 

How to do the Butterfly Hug

• First you want to find a comfortable, quiet location and sit up tall with your back straight.
• Close or lower your eyes and start with some deep, purposeful breathing. Try breathing from your diaphragm if possible.
• Notice any emotions or distress that may come up and just continue to breathe through it.
• Cross your hands and place them on your chest so each middle finger rests right below the opposite collarbone. Fan your fingers, resting them on your chest and your thumbs will pointed towards your chin.
• You can interlock your thumbs so it looks like a butterfly’s body and the hands are its wings.
• Now, you are going to alternate tapping your hands on your chest, slowly and rhythmically (left, right, left, right, etc.) for at least 8 rounds. Don’t forget your deep breathing while you’re fluttering your butterfly wings.
• Stop and check your level of distress. If your distress has not increased try a couple more sets of 8. Stop after each set to check your level of distress, continuing if you are starting to feel less distress or more relaxed.

4 by 4 Breathing

Box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It involves breathing in and out and holding the breath. It may help clear the mind, relax the body, and improve focus.

Box breathing, also known as resetting the breath or four-square breathing, is easy to do, quick to learn, and can be highly effective in stressful situations.

People with high stress jobs, such as soldiers and police officers, often use box breathing when their bodies are in fight-or-flight mode. This technique is also relevant for anyone interested in re-centering themselves or improving their concentration.

Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.

Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

Step 3: Slowly exhale through your mouth for 4 seconds.

Step 4: Repeat steps 1 to 3 until you feel re-centered.

Resetting one’s breath, or working to make the breath leave fight-or-flight mode, is good for both the mind and body.

4-7-8 Breathing

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. It is a form of pranayama, which is the practice of breath regulation.

When you're feeling stressed or having trouble sleeping, it can sometimes be difficult to get out of that headspace and calm down. But the solution may be as easy as taking deep breaths in and out in a specific rhythm.

A breathing technique—dubbed the 4-7-8 method—has been growing in popularity in recent years thanks to Andrew Weil, MD, who has been teaching the method since the 1980s.

As the name implies, the technique involves breathing in for four seconds, holding that breath for a count of seven, and then exhaling for eight seconds while making a whooshing sound by placing the tongue behind the front teeth. After four repetitions, a person should ideally feel a sense of calm.