Breathing Exercises to Try When You’re Feeling Stressed

Breathing exercises are a simple yet powerful way to reduce stress, calm the mind, and relax the body. Here are 10 effective breathing exercises to try when you’re feeling stressed:

1. Deep Belly Breathing (Diaphragmatic Breathing)

• How to Do It:
  1. Sit or lie down in a comfortable position.
  2. Place one hand on your chest and the other on your belly.
  3. Inhale deeply through your nose, letting your belly rise (your chest should stay still).
  4. Exhale slowly through your mouth, feeling your belly fall.
  5. Repeat for 5-10 breaths.
• Why It Helps: Activates the diaphragm, promoting relaxation and reducing stress.

2. 4-7-8 Breathing (Relaxing Breath)

• How to Do It:
  1. Sit or lie down comfortably.
  2. Inhale through your nose for 4 seconds.
  3. Hold your breath for 7 seconds.
  4. Exhale slowly through your mouth for 8 seconds.
  5. Repeat 4-5 times.
• Why It Helps: Slows your heart rate and calms the nervous system.

3. Box Breathing (Square Breathing)

• How to Do It:
  1. Sit upright and inhale through your nose for 4 seconds.
  2. Hold your breath for 4 seconds.
  3. Exhale through your mouth for 4 seconds.
  4. Hold your breath for 4 seconds.
  5. Repeat for 5-10 cycles.
• Why It Helps: Promotes focus and reduces anxiety.

4. Alternate Nostril Breathing (Nadi Shodhana)

• How to Do It:
  1. Sit comfortably and use your right thumb to close your right nostril.
  2. Inhale through your left nostril.
  3. Close your left nostril with your ring finger, then exhale through your right nostril.
  4. Inhale through your right nostril, then close it and exhale through your left nostril.
  5. Repeat for 5-10 cycles.
• Why It Helps: Balances the nervous system and calms the mind.

5. Lion’s Breath (Simhasana Pranayama)

• How to Do It:
  1. Sit comfortably with your hands on your knees.
  2. Inhale deeply through your nose.
  3. Exhale forcefully through your mouth, sticking out your tongue and making a “ha” sound.
  4. Repeat 3-5 times.
• Why It Helps: Releases tension in the face and throat, and relieves stress.

6. Equal Breathing (Sama Vritti)

• How to Do It:
  1. Sit or lie down comfortably.
  2. Inhale through your nose for a count of 4.
  3. Exhale through your nose for a count of 4.
  4. Repeat for 5-10 breaths, gradually increasing the count if comfortable.
• Why It Helps: Creates balance and calmness in the mind and body.

7. Resonant Breathing (Coherent Breathing)

• How to Do It:
  1. Sit or lie down comfortably.
  2. Inhale through your nose for 6 seconds.
  3. Exhale through your nose for 6 seconds.
  4. Repeat for 5-10 minutes.
• Why It Helps: Reduces stress and promotes relaxation by synchronizing your breath and heart rate.

8. Pursed-Lip Breathing

• How to Do It:
  1. Sit comfortably and relax your shoulders.
  2. Inhale slowly through your nose for 2 seconds.
  3. Purse your lips (like you’re blowing out a candle) and exhale slowly for 4 seconds.
  4. Repeat for 5-10 breaths.
• Why It Helps: Slows your breathing rate and reduces shortness of breath.

9. Breath Counting

• How to Do It:
  1. Sit comfortably and close your eyes.
  2. Inhale deeply through your nose.
  3. Exhale slowly and count “one.”
  4. Continue counting each exhale up to five, then start over.
  5. Repeat for 5-10 cycles.
• Why It Helps: Focuses the mind and reduces mental chatter.

10. Humming Bee Breath (Bhramari Pranayama)

• How to Do It:
  1. Sit comfortably and close your eyes.
  2. Place your index fingers on your ears (on the cartilage just outside the ear canal).
  3. Inhale deeply through your nose.
  4. Exhale while making a low-pitched humming sound (like a bee).
  5. Repeat for 5-10 breaths.
• Why It Helps: Calms the mind and relieves tension.

Tips for Success

• Practice Regularly: Incorporate these exercises into your daily routine for the best results.
• Find a Quiet Space: Choose a calm, distraction-free environment.
• Focus on Your Breath: Pay attention to the sensation of breathing to stay present.
• Start Small: Begin with a few minutes and gradually increase the duration as you become more comfortable.

Final Thoughts

Breathing exercises are a quick and effective way to manage stress and restore calm. Whether you’re at home, work, or on the go, these techniques can help you feel more centered and relaxed. Try a few and see which ones work best for you!

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