New Malden Lunchtime Reset: 3 Breathing Techniques to Feel Calm

Midday can get noisy. Emails, errands, decisions. These three brief breathing techniques are your calm button. They take 2–4 minutes each, fit neatly into a lunch break, and set you up for the afternoon.

We meet Mondays 12–1 pm (£10) at the Graham Spicer Institute, KT3 4HL. Beginners and seniors welcome. Reserve your place: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

Do you want to see the full New Malden guide series? See the hub: https://brightbeingsacademy.com/new-malden-classes-gentle-exercise-hub

Why breath first?

Breathing is the quickest way to shift your nervous system. Longer, smoother exhales tell the body, “You’re safe.” Shoulders drop. Thoughts unclench. Energy steadies. If you’re 50+ and want a gentle, sustainable reset, this is the perfect doorway. Read more here: https://brightbeingsacademy.com/gentle-exercise-new-malden-qi-gong-over-50s

Technique 1: Box Breathing (even rhythm)

When to use: busy mind, scattered focus, pre-meeting nerves.
How to:
• Sit comfortably, feet on the floor, shoulders relaxed.
• Inhale for a slow count of 4.
• Hold for 4.
• Exhale for 4.
• Hold for 4.
Repeat 4 rounds (about 2–3 minutes). Keep it smooth. If breath holds feel edgy, shorten the holds or skip them and use Technique 2.

Technique 2: Extended Exhale (down-shift to calm)

When to use: stress spike, tight shoulders, racing thoughts.
How to:
• Inhale through the nose for 4.
• Exhale through the nose for 6–8.
• Keep the jaw soft and the shoulders easy.
Do 10–12 breaths (2–3 minutes). This longer-out breath signals “rest and digest”. If you’re managing blood pressure or recovery, this is often the most comfortable option. Safety notes here: https://brightbeingsacademy.com/qi-gong-safety-blood-pressure-joints-new-malden

Technique 3: Coherent Breathing (steady state)

When to use: afternoon slump, low mood, fuzzy focus.
How to:
• Breathe in for 5, out for 5.
• Aim for 5–6 breaths per minute.
• Stay light and quiet; no forcing.
Continue for 3–5 minutes. You’re balancing the system, not chasing a “big breath.”

A 60-second desk posture reset

Sit tall toward the front of the chair, feet grounded. Imagine a string gently lifting the crown of your head. Let the shoulders melt down and back. Soften the jaw and tongue. Place one hand on the belly and one on the side ribs. Feel the breath expand quietly into your hands, then release.

Ten light breaths like this settle the system fast. If you’re managing blood pressure or recovery, keep everything smooth and unforced: https://brightbeingsacademy.com/qi-gong-safety-blood-pressure-joints-new-malden

Why nose breathing beats mouth breathing (most of the time)

Nasal breaths warm, filter and humidify the air, which helps the lungs and often feels naturally calmer. You’ll also tend to slow down—great news for a busy mind. If the nose is blocked, breathe however feels easy and return to the nose when you can. Learn these patterns in person on Monday: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

A 5-minute desk routine (put it together)

• 1 minute: shoulder rolls and gentle neck turns.
• 2 minutes: Extended Exhale (4 in, 6–8 out).
• 1 minute: Box Breathing (4–4–4–4).
• 1 minute: sit quietly and notice how you feel.
Then take a short walk if you can. You’ll feel the lift.

Practise on Mondays (and make it stick)

Breathwork lands deeper with movement. In class we pair these patterns with gentle flows that release shoulders, spine and hips. It’s simple, uplifting and beginner-friendly. Join us here: https://brightbeingsacademy.com/new-malden-qi-gong-mondays
Prefer to sit? Chair-friendly options are always available: https://brightbeingsacademy.com/seated-qi-gong-new-malden-chair-exercise

If balance or recovery is on your mind

Go slowly. Keep breaths smooth and within comfort. Build week by week. Helpful guides:
• Falls and steadiness: https://brightbeingsacademy.com/falls-prevention-kt3-qi-gong-balance
• Safety for blood pressure, joints and recovery: https://brightbeingsacademy.com/qi-gong-safety-blood-pressure-joints-new-malden
• Directions for your first visit: https://brightbeingsacademy.com/new-malden-qi-gong-how-to-get-there

Real voices from class

“My body felt lighter and freer after just one session. The breathing techniques are very calming.” — Myra
“I feel energised and happy after each class.” — Christine
“It totally wakes my body up… I’m more conscious of energy throughout my body.” — Mei

FAQs — New Malden Lunchtime Reset: 3 Breathing Techniques to Feel Calm

Do I breathe through the nose or mouth?
Nose if comfortable. It’s gentler and often more calming. If congested, breathe as easily as you can.

Are breath holds safe if I have high blood pressure?
Keep holds short or skip them. Use Extended Exhale (4 in, 6–8 out). Read safety notes: https://brightbeingsacademy.com/qi-gong-safety-blood-pressure-joints-new-malden

How long should I practise?
Start with 2–3 minutes. Quality over quantity. Consistency beats intensity.

Can I do this seated at my desk?
Yes. Sit tall, feet grounded. If you prefer fully seated movement, see: https://brightbeingsacademy.com/seated-qi-gong-new-malden-chair-exercise

Will this help with balance and a busy mind?
Yes. Calmer breath steadies focus; simple flows train balance. Begin here: https://brightbeingsacademy.com/falls-prevention-kt3-qi-gong-balance

Where can I learn these techniques in person?
In our Monday Qi Gong class, 12–1 pm, at Graham Spicer Institute, KT3 4HL. Book here: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

Your next step

Pick one technique and try it today. Notice the difference, then refine it in class next Monday. Calm, steady and clear — one breath at a time.

Reserve your place now: https://brightbeingsacademy.com/new-malden-qi-gong-mondays

I look forward to connecting with you in the next post.
Until then, be well and keep shining.
Peter. :)