Making It a Part of Your Daily Routine
The secret to reaping the benefits of breathing techniques is consistency. Just a few minutes each day can make a more significant impact than one long session once a week. The best way to stay consistent is to link the practice to an existing habit. This is a strategy called “habit stacking.”
Consider integrating these exercises into moments that are already part of your day. For example, you could practice for five minutes right after you wake up in the morning, while you’re still in bed or sitting on the edge of the bed. This can be a wonderful way to start your day with a sense of calm and focus.
Another great time is right before you go to sleep. A few minutes of Diaphragmatic or Box Breathing can help quiet your mind and signal to your body that it’s time to rest, potentially leading to a more peaceful night’s sleep. For mental health support, consult the National Institute of Mental Health (NIMH).
You can also use “transitional” moments throughout the day. Do you sit and watch the evening news? Practice during the commercial breaks. Are you waiting for the kettle to boil for your tea? That’s a perfect two-minute window for some Pursed-Lip Breathing. The idea is to find small, repeatable pockets of time where you can easily insert this gentle practice. You don’t need special equipment or a change of clothes, making it one of the most accessible wellness activities available. Start small, be patient with yourself, and notice how these moments of intentional breathing begin to positively influence the rest of your day.
