Calming Down Your Breath

Normal breathing for a healthy adult typically falls between 12 and 20 breaths per minute. Each breath cycle—inhale, exhale, and a brief pause—lasts about 3 to 5 seconds, with exhalation usually a bit longer than inhalation. There’s often a short pause of about half a second between the inhale and exhale. This rhythm is how your body breathes at rest, without conscious effort.

Normal breathing does not necessarily lead to optimal or healthy breathing. While “normal” is considered up to 20 breaths per minute, a truly healthy adult—especially one who is physically and physiologically fit—may breathe as slowly as 6 breaths per minute, with each cycle lasting about 10 seconds. In this pattern, both the inhale and exhale, along with the pauses, are twice as long as in average breathing. Healthy breathing often features a longer, more restful exhale and a calm pause before the next inhale. Healthy breath is always a nasal breath.

To visualize breathing, imagine the movement as a rolling ocean wave. When you’re deeply relaxed or asleep, your breath becomes even smoother, like gentle ripples on a calm sea. In contrast, when breathing is rapid or choppy—like stormy water—you intuitively sense stress or over-breathing. It’s important to recognize that stress can come from any source, including excitement or pleasure, which is why slowing the breath can feel uncomfortable at first. We sometimes associate slow breathing with a loss of stimulation or pleasure, but this is a misleading and potentially harmful belief.

Think of the spectrum of breathing like this:

Unhealthy, rapid breath: Thunderstorm rain pelting a tin roof—erratic, forceful, and noisy.

Normal breath: Gentle ocean waves on a sunny beach—steady, rhythmic, and balanced.

Healthy, calm breath: A slow-dancing candle flame in a quiet room—smooth and peaceful.

The goal is not to eliminate the “thunderstorm”—stress and excitement are part of life—but to learn how to maintain the calm, steady rhythm of a candle flame, even while observing or experiencing life’s storms.

In my previous posts I explained what over-breathing does to your body. I specifically explained how over-breathing robs you from the so-much-needed CO2. No matter how much air you inhale, over-breathing also reduces oxygen delivery to your cells. Today I will focus on how you can restore your breath, and your body, simply, effectively and with confidence. Confidence is important as it implies firm trust that with some effort restoring your healthy breathing pattern is possible.

If you find yourself breathless after a stressful day with your breath jerking like a racing horse, do the following:

1. Prepare Your Space and Body

Wait at least two hours after your last meal.

Find a quiet, comfortable place to sit where your spine is well supported.

Open a window for fresh air, or place a cool, damp towel on your face or neck. This will ease sensations of heat or dryness.

2. Joint Mobilization

Before sitting, gently move each joint—hips, legs, arms, shoulders, spine, fingers, and toes—in slow, smooth motions. Avoid any rapid or jerky movements.

As you move, coordinate your breath: inhale through your nose as you extend each joint, and exhale as you flex. Keep your breathing slow, gentle, and unforced, with comfortable pauses.

Let your movements follow your breath. This helps calm your nervous system and gradually shifts your body into a more relaxed state. This part may feel uncomfortable at first, but trust that these movements, paired with steady breathing, help restore hydration and protein structure in your muscles, tendons, and ligaments—reducing stiffness and pain.

3. Release Trunk Muscle Tension

Next, focus on the muscles in your trunk—abdomen, neck, and shoulders—which often hold tension and restrict breathing.

As you inhale, direct your breath into your upper abdomen. While exhaling, imagine standing under a warm shower, feeling the water cascade down your body, helping you relax and let gravity do its work.

One area at a time, use a long, slow exhale to relax all muscles.

4. Support Where Needed

If you notice pain or fatigue in any specific area, provide extra support—use pillows, rolled towels, or any props to ease discomfort.

If you choose to lie down, remember that breathing can be more challenging in this position since your back is pressed against a surface. Choose the position that feels most relaxing and allows for easy breathing.

5. Begin Gentle Breathwork

Once your joints and muscles feel more open, start a breathing practice: inhale through your nose for a count of two, then exhale slowly for a count of four, five, or six.

Continue this reduced breathing for 3 to 10 minutes, depending on your comfort. This technique helps restore healthy CO2 levels in your blood, improving oxygen delivery to your cells.

You may notice a slight sense of air hunger—this is normal. The key is to keep your breath soft and relaxed. Never force or strain your breath, and avoid tensing your muscles. Instead, let each exhale bring deeper relaxation, especially through your trunk.

Imagine your breath is so gentle that if you held a feather under your nose, it wouldn’t move. This is known as “mouse breath” or reduced breathing

There are a few medical conditions where controlling breath like that may be unsafe. Please consult with your doctor and stop immediately if you feel dizzy or unwell.

6. Return to Natural Breathing

After your reduced breathing practice, transition back to your normal breath for about three to five minutes. Breathe normally, but continue to relax your muscles on the exhale.

Notice how you feel. If you practiced gently and mindfully, you should experience a sense of ease and well-being. If not, don’t worry—next time simply watch for any forcefulness or restriction of breath that goes beyond slight air hunger. This will do the trick.