MENTAL HEALTH
Just a Minute to Breathe: Simple Breath Minis to Calm the Mind
By Dr. Anjum Kumbkarni, M.D., MBA
In my previous article, we discussed how stress is not a permanent state, but a response, and how diaphragmatic (or deep belly) breathing can activate the body’s natural relaxation response. But knowing the theory isn’t always enough. What about those moments in real life like when you’re stuck in traffic, waiting in the doctor’s office, or overwhelmed by a long to-do list?
That’s where “Breath Minis” come in handy. These are tiny, powerful tools that fit into your day, no matter how busy or chaotic it feels.
These one-minute breathing techniques help reset your mind and body. They can be done discreetly, anytime and anywhere, without any special setting or equipment. In our fast-paced lives, they are like little sips of stillness which work wonders.
When to Try a Breath Mini
- While stuck in traffic or at a red light;
- When someone says something upsetting;
- While on hold during a phone call;
- During a dental visit or medical test;
- While standing in line at the grocery store;
- When you're anxious, overwhelmed, or simply tired,
Four Easy Breath Minis to Try Today
Here are four simple breathing practices that anyone — from children to grandparents can use to quickly counter stress and shift into calmness.
Mini 1: The Countdown Breath — 10 to 1
Take a slow, deep belly breath. As you exhale, say “ten” to yourself. With the next breath, say “nine,” and so on, counting down to one.
If you feel dizzy, just slow the breathing. When you reach one, notice how your body feels. You can repeat this if needed.
Mini 2: Inhale Up, Exhale Down — 1-2-3-4 / 4-3-2-1
As you inhale slowly, count up: “one, two, three, four.”
As you exhale, count down: “four, three, two, one.”
Repeat several times. The rhythm naturally balances the nervous system.
Mini 3: Between-Breath Focus
Inhale deeply and, after the breath, pause and count “1, 2, 3.”
Exhale, pause again, count “1, 2, 3.”
Allow the breath to move like ocean waves, flowing in and out with gentle pauses in between.
Mini 4: The Antidote Breath
Breathe in and become aware of what you are feeling — stress, fear, anger.
As you breathe out, imagine an opposite emotion — peace, love, confidence — washing over you.
This is a powerful way to shift your emotional energy within seconds.
Why It Works
These practices are based on ancient Indian wisdom like Shiva sutras and now supported by modern science. Deep breathing activates the parasympathetic nervous system, which lowers your heart rate, reduces blood pressure, and helps your body repair and recover. It also clears the mental fog that often clouds our thinking when we are stressed.
A Simple Promise to Yourself
What if you paused and took one minute, just one minute, every hour to breathe consciously? What if your children learned to breathe before reacting to stress? What if, in the middle of your workday, you remembered to take care of you?
These are small acts, but they carry big medicine.
So today, I invite you to carry these Breath Minis in your pocket like gentle tools of healing. No one may even notice, but you will feel the difference. In a world full of noise, the breath brings us home.