Breathe Better, Live Better

By the H&L Editorial Team

When life feels overwhelming, one of the simplest tools for calm is right under your nose—literally. Breathing exercises activate your body’s “rest and digest” system, lowering stress hormones, slowing your heart rate, and sharpening focus.

Try this 4-7-8 method: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat for 3–5 cycles. It only takes two minutes, yet the effect is surprisingly powerful.

Whether you’re stuck in traffic, waiting for a meeting to start, or winding down before bed, mindful breathing is a portable stress reliever. Pair it with positive thoughts or prayer, and you’ll feel more centered.