Whenever you feel overwhelmed, doing something as simple as pausing and breathing can help you slow down and feel more grounded. Here are five breathing practices you can try to become more mindful, relax your mind, and energize your body.

1. Conscious Breathing

Conscious breathing is the simplest type of mindful breathing. All you need to do to practice conscious breathing, as the name suggests, is to become conscious of your breath.

You can do this exercise while standing, sitting, or lying down. Close your eyes and bring your attention to your breath.

There’s no need to change the way you’re breathing to practice a conscious breath. Simply observe as you inhale and exhale.

Thoughts may come and go. Don’t try to stop them — instead, observe them without judgment and let them come and go.

2. Circular Breathing

Circular breathing is mainly used by singers and people who play wind instruments, but it’s a beneficial exercise for meditation as well. This type of meditative breathing may help with depression, anxiety, cognitive function, and even physical performance according to recent studies.

This type of breathing technique is the next best step to try once you’ve practiced conscious breathing.

To practice circular breathing, start by settling yourself in a comfortable position. Start breathing in slowly and deeply through your nostrils into your abdomen. If you need help slowing your inhale, count to four in your head.

Next, breathe out through your mouth for the same duration of time. There shouldn’t be a break between your inhale and exhale.

3. Figure-8 Breathing

Figure-8 breathing can be a powerful practice to try when you want to calm down your symptoms of anxiety. This type of breathing exercise is especially useful when you want to help kids regulate their emotions. It’s also effective for those who function better by visualizing.

Figure-8 breathing can also be effective to ground yourself when experiencing an emotional trigger due to trauma.

Close your eyes and imagine a figure-8 shape lying on its side. As you breathe, you’ll imagine yourself moving through the figure-8.

Start in the center of the figure-8. Breathe in and picture yourself moving up to the left and tracing around the left part of the 8. When your inhale is complete, you should be back at the center of the figure-8.

As you exhale, imagine yourself tracing the right side of the 8.

4. Four-Fold Breath

Also called the four-square breath or Sama-vritti, the four-fold breath is a pranayama yoga technique that can help you deal with stress and anxiety.

Close your eyes and imagine a square. Each side of the square represents a step in the four-fold breath. Start on the left side and inhale for three seconds. Hold your breath for three seconds at the top, then exhale for three seconds on the right side and hold one last time for three seconds at the bottom.

Then, start again from the left.

5. Triangle Breathing

Triangle breathing is similar to four-fold breathing, except that you don’t hold your breath after the exhale. That’s why it’s a triangle — there are only three sides (three steps!).

To practice triangle breathing, start by inhaling for three seconds. Hold your breath for three seconds, then exhale for three seconds. Continue the cycle by inhaling right after your exhale ends.

For more mindful breathing exercises and relaxation meditations, try the BetterSleep App for free today!