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Nov 9, 2026
When Life Gets Loud, Take a Breath
Life can get overwhelming quickly. However, once we pass through a difficult moment, we often come to realize that while our external stressors were troublesome, much of the distress stems not from the stressors themselves, but from how we choose to handle them. It is easy to get caught in a cycle of thinking about what happened, what might happen, and what we still need to do. When caught in this cycle, it can begin to feel like things are happening to us rather than us being in control. Sometimes, we need a moment to recognize that we are here, in this moment, and we can pause without having everything figured out. Life has many moving pieces, and far too often we forget that we have the ability to put them into place with grace and intentionality.
Breathwork is an accessible way to practice taking a moment. Not only does it help us pause amid these cognitive spirals, but breathwork also helps our body regulate. It is not a cure-all, but once you find what works for you, it can feel like finding a life vest in a tsunami. This blog post will present five beginner breathwork techniques anyone can try the next time life begins to feel a little too loud.
Box Breathing: Finding Structure
Box breathing is a technique focused on bringing attention to the present by engaging in a predictable breathing rhythm. Box breathing uses four equal phases: inhale, hold, exhale, and hold again. Each phase represents one side of an imaginary square.
Box breathing can be especially helpful for those who have a hard time directing their attention during feelings of overwhelm. A predictable pattern provides a simple task to focus on. The balance and structure of the technique can make it easier to step away from competing thoughts due to the focus required to maintain proper rhythm.
To try box breathing, inhale gently for four counts. Hold that initial breath for four counts. Next, exhale outward for four counts. Finally, hold the exhaled breath for four counts. Repeat this for a few rounds, making adjustments as feels comfortable for you. It is okay to shorten the hold periods if they feel too intensive on your lung strength. The important takeaway is to ensure you are giving your attention to one simple, rhythmic task in order to make a chaotic moment feel a little more in your control.
Anapanasati is a Buddhist mindfulness and breathing technique centered on awareness of the breath. Instead of trying to control the breath in a rigid structure like box breathing, the goal is to simply notice the breath as it naturally occurs.
Anapanasati can be especially powerful for those looking to change how they relate to their thoughts and attention. Our minds naturally drift toward memories, stressors, and the future. The practice of returning our attention towards the breath is training our minds' ability to notice and redirect our attention without judging ourselves or feeling guilty for getting off task. The goal is not to stop thinking. It is to understand that thoughts are naturally going to pop up, but we have the ability to “take the reins” and use our attention as a tool, not a distraction.
To try Anapanasati, first find a comfortable seated position. Next, pay full attention to the natural rise and fall of your breath. Notice the sensation of the breath flowing through your nose paired with the movement of the chest and abdomen. When your mind wanders, acknowledge the distraction and return attention to the breath. When beginning, it can be extremely difficult to notice the breath without some sort of an “active task.” If you feel like you need more of an anchor for your attention, I recommend doing ten-count breathing silently in your head. For instance, counting one on the inhale, two on the exhale, and repeating this up to a ten count. Mental images can also be helpful. For example, I like to picture a wave rolling in on the inhale and washing back out to the ocean on an exhale. The key takeaway of anapanasati practice is to understand we do not control every thought that enters the mind, but we can control how we relate to them.
Snake and Ghost Breathing: Making it Playful
This approach is a more playful form of breathwork, great for children or adults who need a laugh when things get tough. Snake and ghost breathing use fun sounds like a snake's “hisssss” or a ghost's “woooooo” to encourage a long exhale. While it is silly, this technique is actually well supported by evidence. Your breath is tied to the autonomic nervous system. Long exhales calm your nervous system by stimulating the vagus nerve, which activates the parasympathetic “rest and digest” response, slowing your heart rate and reducing stress.
This technique is especially helpful for those who enjoy gamifying things. Seeing who can make the longest snake hiss or ghost noise gives attention to something engaging to do. The playfulness of it all can make learning a new skill feel less intimidating or clinical. These fun techniques are especially helpful for those who may struggle with abstract instructions such as “take a mindful breath.”
To try ghost and snake breathing, take a deep breath in through the nose. Exhale while making your best snake hiss throughout the exhale. Try the process again, but this time with a ghostly woo. Repeat this process as feels natural; if other people are doing it with you, make a game out of who can get the longest hisssss or wooo. The key takeaway from ghost and snake breathing is that sometimes play is what can help us engage.
Mindful walking: Finding your breath in motion
Mindful walking is a combination of ordinary movement with intentional breathing techniques. Unlike traditional seated meditations or short breathing techniques, mindful walking benefits from the release of endorphins, serotonin, and dopamine, which are brain chemicals that elevate mood and create a sense of happiness and relaxation. These chemicals are triggered by walking.
Adding walking to your breathwork routines has a plethora of benefits. For one, we are not always in situations where we have access to a quiet and safe environment. Walking allows us to turn our lunch break at the office or a walk home from class into an opportunity for grounding. Additionally, not everyone enjoys breathwork or meditation techniques that remove all sensory information. When walking, we can direct our attention to the feeling of our feet on the ground, the breeze on our skin, or the sounds coming and going in the environment.
To start, go for a walk on a familiar and comfortable route. As you begin to walk,, notice the sensations of your body's movement. Pay careful attention to your body's natural rhythms such as your breath, steps, and swinging of the arms. Whenever your thoughts begin to wander, return your attention to the present, whether that is by refocusing on these natural, bodily rhythms, or the sensory information in the environment. The takeaway from mindful walking is that you can practice returning to the present within the structure of your everyday life.
Five-finger breathing pairs slow breathing with tracing the outline of one hand using the index finger of the other
This technique is helpful when thoughts feel extremely scattered. Combining awareness of the breath with touch adds a physical anchor when just focusing on the breath may not be enough, making this exercise especially approachable for children and for people who prefer something concrete to focus on.
To try it, begin by holding one hand open in front of you. With your index finger, slowly trace up the side of your thumb as you breathe in. Then trace down the opposite side as you exhale. Continue this process around all of the fingers at a pace that feels natural to you. The key takeaway from Five-Finger breathing is that when your mind feels far away from the present, sometimes a small physical sensation can help you find your way back.
Disclaimer: The content on this blog is provided for informational and educational purposes only and is not intended to be a substitute for professional mental health care, medical advice, diagnosis, or treatment. Reading this content does not establish a therapeutic relationship. If you are experiencing mental health or medical concerns, please seek the guidance of a qualified healthcare provider.
Caleb Joslin is a Master of Social Work candidate at Wayne State University School of Social Work. He is interested in working with substance abuse, young men, veterans, and trauma. He also has a strong interest in philosophy and spirituality and enjoys exploring questions related to meaning, purpose, and the human experience.
Outside of the office, Caleb enjoys creating and listening to music, writing, and cycling.
If you're interested in working with Caleb, please reach out below!
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