How to Embrace Calm with the 1-2-3 Breathing Technique

This article was posted on Priority Health’s Think Health blog. Read more here.

Finding tranquility through the simple act of breathing.

With increasing stress levels worldwide, it’s more important than ever to have accessible therapeutic approaches. Priority Health recognizes this need and provides resources to support mental health and overall well-being. Methods like the 1-2-3 breathing technique can play a significant role in public health.

“This technique serves as a form of meditation that utilizes breathwork to combat stress and anxiety, improve mood, and even assist with sleep,” says Dr. Charletta Dennis, medical director of behavioral health at Priority Health. “Rooted in the principles of breathwork, it encourages a structured approach to breathing, allowing us to regain control over our emotions and achieve mental clarity.”

Implementing the 1-2-3 breathing technique

To effectively implement the 1-2-3 breathing technique:

1. Take a deep breath in through your nose.
2. Hold your breath and count ‘1-2-3.’
3. Exhale slowly through your mouth for a count of ‘1-2-3.’
4. Repeat these steps as many times as you need.

As breathwork, including this technique, continues to be utilized as a mindfulness practice, it’s important to maintain a balanced perspective. “Various studies have shown that breathwork can lead to benefits like reduced stress and improved mental health; however, it is only one piece of the overall wellness puzzle,” says Dr. Dennis.

Sharing the 1-2-3 breathing technique with your children

Parents, guardians, teachers and children can use the 1-2-3 breathing technique whenever they’re feeling overwhelmed, stressed, and anxious.

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