10 Easy Breathing Exercises To Relieve Stress
Feeling stressed? You're not alone. Whether it's deadlines piling up, an overflowing to-do list, or unexpected challenges, stress sneaks into our daily lives in more ways than we’d like. While we can’t always eliminate stress, we can control how we respond to it.
One of the simplest and most powerful ways to calm the mind and body? Your breath.
Breathing isn’t just automatic; it’s a tool you can use anytime, anywhere to reduce anxiety, lower tension, and bring a sense of control back into your day.
Let’s check out 10 simple breathing techniques that can help you shake off stress and bring you back to a state of calm.
Most of us take shallow breaths from our chest, especially when we're stressed. Deep belly breathing, however, engages the diaphragm, allowing for fuller, slower breaths that activate the parasympathetic nervous system—the part of your body responsible for relaxation. Box breathing is a game-changer when you’re feeling overwhelmed. It not only helps regulate stress but also improves focus and control over your emotions. It’s like pressing the reset button on your mind when things start to feel too chaotic.
How to Do It:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, letting your belly rise while keeping your chest still.
Exhale slowly through your mouth, feeling your belly fall.
Repeat for 5–10 breaths.
Pro Tip: Try this before bed to help you unwind and sleep better!
Ever notice how athletes and military personnel stay calm under pressure? Many use box breathing to stay focused and in control. This technique is all about taking slow, controlled breaths in a rhythmic pattern. If you struggle with calming a racing mind, this one’s for you.
How to Do It:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold your breath again for 4 seconds.
Repeat for several rounds.
Pro Tip: This is a great technique to use before a big presentation.
This technique, popularized by Dr. Andrew Weil, is often called a “natural tranquilizer for the nervous system.” If you struggle with falling asleep, this one’s for you. It forces your body into a slower, more relaxed rhythm, making it easier to let go of stress and drift into a state of calm.
How to Do It:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat 4 times.
Pro Tip: If you’re new to this technique, start with shorter counts and work your way up!
A traditional yogic breathing technique, alternate nostril breathing is designed to balance the left and right hemispheres of the brain, reducing stress and enhancing mental clarity. This is a great technique when you need to clear your head. It not only helps you relax but also improves concentration and mental clarity, making it a perfect mid-day reset.
How to do it:
Sit comfortably and close your right nostril with your thumb.
Inhale deeply through your left nostril.
Close your left nostril with your ring finger and exhale through your right nostril.
Inhale through your right nostril, close it, and exhale through your left.
Continue this cycle for 1–2 minutes.
Pro Tip: Try this when you need mental clarity or before meditation!
Ever noticed how you naturally sigh when you're stressed? This is your body’s way of resetting your nervous system. The physiological sigh mimics this natural process, providing instant relief. This one works almost instantly. It quickly lowers stress, helps you catch your breath, and releases tension in seconds—perfect for moments when you’re feeling overwhelmed.
How to do it:
Take a deep inhale through your nose.
Take a second, shorter inhale right after (without exhaling first).
Exhale slowly and completely through your mouth.
Repeat 2–3 times.
Pro Tip: This is perfect for calming down in high-stress situations!
This technique slows your breathing to a steady rhythm of about 5–6 breaths per minute, which research shows helps regulate emotions and increase resilience to stress. When life feels out of balance, this technique helps bring your body back to its natural rhythm. It boosts heart rate variability, making you more resilient to stress over time.
How to do it:
Inhale for 5 seconds.
Exhale for 5 seconds.
Repeat for 1–2 minutes, focusing on steady, controlled breathing.
Pro Tip: Try using a guided breathing app to help maintain the rhythm!
This technique uses a gentle humming sound to create soothing vibrations, which help calm the nervous system and reduce stress. Humming isn’t just for fun—it’s scientifically proven to calm your nervous system. It’s great for anxiety, helps with headaches, and can even improve your mood.
How to do it:
Inhale deeply through your nose.
Exhale while making a low “mmm” humming sound.
Feel the vibrations in your head and chest.
Repeat 5–7 times.
Pro Tip: Try placing your fingers on your ears to enhance the vibrations for an even deeper effect!
If you struggle with racing thoughts, this technique is a simple way to bring yourself back to the present moment, improve focus, and encourage mindfulness.
How to do it:
Inhale deeply through your nose.
Open your mouth wide, stick out your tongue, and exhale forcefully while making a “haaa” sound.
Repeat 3–5 times.
Pro Tip: Use this technique when you need an instant mood lift!
Ocean breath creates a soothing internal sound that helps calm your nervous system, making it ideal for meditation or moments when you need to quiet your mind.
How to do it:
Inhale deeply and count “one” in your mind.
Exhale and count “two”.
Continue counting each breath until you reach ten, then start over.
If your mind wanders, gently bring it back.
Pro Tip: If you lose track of your count, don't worry—just start over at one. The goal isn’t perfection but staying present in the moment.
This yogic breathing technique is often used in meditation and yoga to cultivate deep relaxation and mindfulness. It’s known as “ocean breath” because of the soft, whispery sound it creates. Ocean breath is like a personal white noise machine built into your breath. It soothes your nervous system, enhances focus, and is a great go-to for moments of stress.
How to do it:
Inhale deeply through your nose.
Slightly constrict the back of your throat as you exhale through your nose, creating a gentle ocean-like sound.
Keep your breath slow and steady, focusing on the sound.
Continue for 1–2 minutes.
Pro Tip: Use this technique during yoga or meditation for a deeper state of relaxation.
Breathing is an easy and powerful way to beat stress. You can try these exercises anytime, anywhere—whether you need a quick reset at work, a way to unwind before bed, or just a simple habit to add to your daily routine, there’s a technique here for you.
Try experimenting with these different breathing exercises and find the ones that work best for you. A few deep breaths might be all it takes to shift from stress to serenity.
Which breathing technique are you excited to try first? Let me know in the comments!
Take care,
-Emilia ♡