Why Breathing Exercises?
Some of the brain break ideas require additional “things.” Not all of these things need to be purchased. Those things might be free and readily accessible. For example, free binaural beats apps or household items containing menthol.
However, let’s pretend you’re not at home and you don’t have headphones with you.
I wanted to provide brain break ideas that require nothing.
Breathing exercises can be powerful brain breaks.
They can be used to energize and invigorate.
They can be used to relax and calm.
I’m starting off with a fairly basic, common breathing exercise. There’s nothing super fancy. It’s unlikely to require you to step too far outside your comfort zone, if at all.
The 4-7-8 Exercise
Find a comfortable position. You may stand up, lie down, or sit. Hell! You could hang upside down from a tree branch—though I would not necessarily suggest it.
It is often recommended that you be seated with a straight spine, and there are benefits to that.
The best position is the one in which you are the most comfortable.
Just the Basics
 
Inhale through your nose for 4 counts.
 
Hold your breath for 7 counts.
 
Exhale through your mouth for 8 counts.
 
Repeat this cycle 3 more times.
A Little More “How-To” Information:
The Sound:
The goal is for your inhale to be quiet but for your exhale to create a “whooshing” sound.
The Timing:
The important timing is the comparative timing between the inhale, hold, and exhale. The actual tempo (bpm) at which you count is less important. You’re aiming for the slowest tempo that will still allow you to perform the exercise fully.
In other words, if you’re counting so slowly that you can’t hold your breath for 7 seconds, just speed up.
The Lips, the Teeth, the Tip of the Tongue:
Try placing the tip of your tongue behind your upper front teeth—right where they connect to the roof of your mouth.
When you exhale, part your lips but do not move your tongue from that spot.
Some find it helpful to purse their lips.
When should I use this breathing exercise?
This is a breath regulation exercise designed to relax and calm.
You can use this before taking a longer brain break—such as before taking a nap.
You can also use this as an end your studies for the day.
It can be particularly powerful as a shorter brain break when used in conjunction with an energizing brain break.
For example:
You could begin your break by coming down—relaxing and calming your body and mind.
You could then switch into an energizing brain break—such as the peppermint brain break—to bring you back up.
This can be an effective way to transition from manic, anxiety-riddled, fight-or-flight energy into an easy, calm, confident energy.
Fun Facts!
 
This specific “4-7-8” regulation has been most notably championed by Dr. Andrew Weil. However, it is based on the ancient Indian practice of breath regulation called, “pranayama.”
Congratulations!
You just took a brain break!
Even if you don’t end up using this particular brain break idea, just reading this light little post gave your brain brief relief from dense legal texts and lectures.
Yay!

If your brain is ready to get back to work, great! Get after it!
If your brain is not ready to go back to work, that’s okay, too.
You could try a little brain break with peppermint.
You could also take a look at some of the other brain break ideas.
Questions, Comments, Suggestions?
Feel free to share your thoughts in the comments to this post on Instagram!
No matter what,
feel free to congratulate yourself!
You took a brief brain break, and you explored ways to help optimize your brain, your study habits, and—ultimately—your performance!