Your life passes moment to moment and your breath is constantly with you. Although you may not always pay attention to it, your breathing can be a source of strength and vitality when you learn to use it. In a very short time, you can use your breath to change your mood, relieve stress, tame your mind, and rejuvenate. Try these simple exercises whenever and wherever you find yourself in need of a return to balance and harmony.

To tame your mind

Simple awareness of your breath is the first and most fundamental use of your breath. If you’re mind is racing or if you feel unsettled about something, use this exercise to tame your mind. With practice you will learn to control your thoughts rather than your thoughts controlling you.

Find a relatively quite place where you can be alone without interruptions and set an alarm for 5 minutes. During this time, put your attention on your breath. Do not try to change it or evaluate it. Simply be aware of it. Feel the breath enter your nostrils and flow through your neck and into your lungs. When you notice your mind wondering, simply return your awareness to your breath which is always there. You can increase the time for greater freedom and serenity.

To affirm life

Sometimes life brings us things we do not prefer, and we can be challenged to accept what’s happening. You may have gotten some bad news or you may feel apprehensive about something that is about to happen. If you ever find yourself resisting any part of your life, use this simple exercise to turn your attitude around.

Use this exercise throughout the day whenever you happen to take notice of your breathing. On every out breath, utter the word “yes” at the same time as you exhale. Whether your breathing is shallow or deep, fast or slow, simply affirm life and all that it presents with this one word. Do this as many times during the day as you can.

To lighten up and laugh

Laughter heals and laughter is just another kind of breathing. We often wait until something makes us laugh, but when you’re feeling unhappy, you can turn things around with your breath.

Start by taking a deep breath in, and as you exhale forcefully and completely let the sound of a laugh come out. Smile while you do this especially since you’ll probably feel silly the first time you try this. Continue to do this for a minute or so until you find yourself laughing simply because it feels good to laugh.

To fall asleep

When it’s time to rest and you find yourself unable to sleep, your breath can help you calm the mind and slow the body.

Lie down in bed on your back and begin by taking three very deep breaths in a row. Make sure to exhale completely with each breath. Then, begin your next inhale with the intention to breathe in and out as slowly as possible. With each breath, you try to extend the time it takes to fully fill your lungs and then to fully empty them. In the beginning, try counting to eight slowly for each inhale and exhale, but continue to extend it as much as you can without discomfort. Continue this until you fall asleep.

To relieve stress

When we’re stressed, we often hold tension in our bodies. By consciously breathing with this exercise you can release the tension and become peaceful.

Exhale deeply, contracting the belly. Inhale slowly as you expand the abdomen. Focus on expanding your lower back as well as your chest and belly. As you inhale, raise your shoulders up towards your ears. Hold for a few comfortable seconds, and then exhale naturally and release your shoulders. Relax your chest and contract the belly to repeat the cycle. Do this for a minute or two.

To increase alertness

The next time you need an energy boost and feel yourself reaching for a cup of coffee, try this stimulating breathing exercise instead. You will feel invigorated, comparable to the heightened awareness you feel after a good workout.

Inhale and exhale rapidly through your nose with your mouth closed but relaxed for about 15 seconds. Take your breaths in and out with equal duration but as short as possible. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after and then repeat as needed.