Breathing—it’s something we all do without thinking, roughly 20,000 times a day. But what if I told you that when we do think about it, when we breathe with intention, we can access more calm, more clarity, and more vitality than we ever imagined?

As someone who’s spent a lifetime in high-pressure environments—whether walking a runway, managing a business, or advocating for wellness—I’ve learned that the most powerful tool for healing and focus has been within me all along: my breath.

In this piece, I want to share five breathwork techniques that have profoundly impacted my life. They’re simple, they’re accessible, and they’re tools you can begin using today—no equipment required.

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1. Box Breathing (4-4-4-4 Method)

When I use it: Before meetings, flights, or when I feel overwhelmed.

Box breathing, also known as square breathing, is used by athletes and Navy SEALs alike to stay calm under pressure. You inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. This pattern anchors the mind and body into a state of calm and focus.

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• Try this: Close your eyes, sit up tall, and do 3–4 rounds of box breathing. Notice the shift—it’s subtle but powerful.

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2. Ocean Breath (Ujjayi Pranayama)

When I use it: During yoga or creative work.

Borrowed from yogic traditions, this technique involves breathing in through the nose and out through the nose while slightly constricting the back of the throat, creating a soft oceanic sound. It’s incredibly grounding and helps me tune into the present moment.

• Try this: Imagine fogging up a mirror with your breath—now try that gently with your mouth closed. That’s your Ujjayi.

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3. Extended Exhales

When I use it: Before sleep or to reduce anxious feelings

One of the quickest ways to tap into the parasympathetic (rest-and-digest) nervous system is to lengthen the exhale. I use this when I feel anxious or wired at night. If I inhale for 4 counts, I’ll exhale for 6 or 8. It signals my body that it’s safe to relax.

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• Try this: Inhale for 4, exhale for 8. Do this for 2 minutes and feel your whole system soften.

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4. Alternate Nostril Breathing (Nadi Shodhana)

When I use it: For mental clarity or re-centering midday.

This ancient technique balances the left and right hemispheres of the brain. It’s like a reboot for the nervous system. I use it when I’m transitioning between tasks, or when I feel scattered and need a refresh.

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• Try this: Using your right thumb, close your right nostril and inhale through the left. Close the left nostril, open the right, and exhale. Inhale through the right, then switch again. Repeat for a few minutes.

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5. Soft Mouth Breathing with a Smile

When I use it: In moments of stillness or reflection.

This one may sound simple, but it’s deeply healing. I allow my jaw to soften, breathe gently through a slightly open mouth, and add a small smile—not for the world, but for myself. It reminds me to let go and invite ease.

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• Try this: Sit comfortably. Let your shoulders drop. Breathe in and out gently through your mouth. Soften your face. Smile. That’s it.

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Why It Matters

These practices don’t just help me breathe better—they help me live better. They calm me, support my sleep, and even help me make clearer decisions.

In a world that often feels like it’s moving too fast, breathwork invites us to slow down. To pause. To reconnect.

So wherever you are in your journey, know this: your breath is your power. You don’t need to earn it, buy it, or chase it. You just need to breathe—like you mean it.

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