Breathing Instructions

FREE instructions for halting stress and avoiding anxiety.

Relief from stress in as little as 19 seconds.

Learning how to breathe properly is one of the most effective routes to better health according to leading health scientists and physicians.

From the 1931 Nobel Prize awarded to Dr. Otto Warburg to appearances by Dr. Andrew Weil on the Oprah Show, the benefits of proper breathing on health are many.  A study of thousands of participants over a 30-year period offers persuasive evidence that the most significant factor in health and longevity is how well you breathe.  You can get the complete Framingham Study at the National Institute of Health’s Database at

Professional athletes, vocalists, public speakers, and wind musicians have long known the benefits of diaphragmatic breathing.  Studies show that breathing from the diaphragm rather than shallow “chest breathing” promotes a multitude of health benefits such as stress and anxiety reduction and even better digestion.  With practice, you can have immediate benefits from a change in your breathing pattern – click here to learn more about proper breathing technique.

With practice, proper breathing will become your natural pattern – but you have to remember to practice.  Too often, we become focused on a task or “get lost” at the computer and we forget to breathe or stretch or take a sip and hours can slip by without a break.  It is very helpful to have a reminder to help “coach” you as your practice your breathing.

I found a manufacturer to create something to my exact specifications: it had to have a silent alarm to not attract attention, it had to be small and easy to use, it had to have no programming or complicated instructions, it had to be inexpensive, and most of all, it had to be effective.  I am pleased with how it turned out and know you will find The BreathMinder helpful whether you are learning how to breathe or remembering to take a break.


Here’s FREE instructions for those serious about halting stress and avoiding anxiety:


As simple as it may sound, you need to control the way you breathe – there’s lots of supporting science that you can read about elsewhere on this site.

But, you can learn how to do it right now . . .

First, test what your normal breathing pattern is:







1) Find a comfortable position (flat on your back is best) and make sure to breathe as you normally do.

2) Place one hand on your stomach and one on your chest.

3) Breathe as you normally would and notice whether your “stomach” hand rises or your “chest” hand rises.

When breathing properly, your stomach will rise more than your chest because your diaphragm expands.

Once you learn to breathe into your diaphragm (belly breathing,) you need to reduce the number of breaths-per-minute. You can read elsewhere on this site about how “over-breathing” can create anxiousness and panic, but for now, follow these steps when you breathe:

1) Begin by slowly breathing in through your nose to the count of 4.

2) Hold the breath for a count of 7.

3) Slowly exhale through your mouth for a count of 8. When you exhale, try to make a soft “whoosh” sound by holding the tip of your tongue against the roof of your mouth as you exhale slowly. (Called 4-7-8 breathing.)

4) Repeat this process for three more times (for a total of four breaths.) Do not do more than four breaths at first – with practice, you can work your way up to eight breaths. Do this twice each day.

5) If the process causes you to begin panicking or if you become dizzy, only do it for as long as you are able.

6) Increase the number of breaths each day until you can do the exercise four times per hour (every 15 minutes.)

7) If you continue to practice breathing this way, you will soon be doing it naturally throughout the day.

Studies show that a slower respiration rate, coupled with proper gas exchange, has a direct relationship with hypertension. Again, you can get into the “science” elsewhere on this site. For now, learning how to breathe correctly and then practicing until it becomes your natural way of breathing can reduce stress and anxiety.

Now that you know how important it is to practice proper breathing technique, you need to remember to do it. A breathing reminder called The BreathMinder was created specifically for this purpose: it has a silent alarm, is small enough to wear comfortably under your clothing, and is foolproof. Think of it as your very own breathing coach.

BreathMinder costs less than a doctor’s appointment, less than a prescription, and probably not as much as the last book you bought.

Page last updated August 27, 2017