For high stress relief, incorporate breathing exercises into your routine. These exercises can promote calmness and relaxation, requiring only a quiet space for focused attention on your breath.
Breathing exercises don’t need to consume a significant portion of your day. The key is to allocate time for mindful breathing. Start with 2 to 5 minutes daily, gradually increasing the duration as the practice becomes comfortable and familiar.
Aim for multiple daily sessions, scheduling specific times or practising conscious breathing as needed.
Explore the following 10 breathing exercises for stress relief to discover which ones resonate with you. You might find immediate appeal in certain respiratory techniques.
10 Breathing Exercises For Stress Relief
1. Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, helps you engage your diaphragm properly. A 2020 meta-analysis indicates that this type of breathing is especially beneficial for individuals with chronic obstructive pulmonary disease (COPD), heart problems, or cancer.
Additionally, it can help reduce stress and manage challenges related to conditions like eating disorders, constipation, high blood pressure, and migraine headaches.
Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times daily. While it may feel tiring initially, the technique should become easier and more natural over time.
- Lie on your back with your knees slightly bent and your head on a pillow. You can place a pillow under your knees for added support.
- Place one hand on your upper chest and the other below your rib cage, so you can feel the movement of your diaphragm.
- Slowly inhale through your nose, feeling your stomach press against your hand while keeping your other hand as still as possible.
- Exhale using pursed lips while tightening your abdominal muscles, ensuring your upper hand remains completely still.
To make the exercise more challenging, you can place a book on your abdomen. Once you’ve mastered belly breathing lying down, you can try it while sitting in a chair and eventually incorporate it into your daily activities.
2. Pursed Lip Breathing
Pursed lip breathing is a straightforward technique designed to slow down your breathing by applying deliberate effort with each breath. You can practice this technique anytime, and it is particularly beneficial during activities like bending, lifting, or climbing stairs.
Begin by practising pursed lip breathing 4 to 5 times a day to learn the correct breathing pattern.
- Relax your neck and shoulders.
- Keep your mouth closed and inhale slowly through your nose for a count of 2.
- Pucker or purse your lips as if you’re going to whistle.
- Exhale slowly by blowing air through your pursed lips for a count of 4.
3. Breath Focus Technique
The breath focus technique combines deep breathing with imagery or focus words and phrases. Choose a focus word that makes you feel relaxed, happy, or neutral—words like “peace,” “let go,” or “relax” work well.
As you develop your practice, start with a 10-minute session and gradually increase the duration until you reach at least 20 minutes.
- Sit or lie down in a comfortable position.
- Bring your awareness to your breathing without trying to alter it.
- Alternate between normal and deep breaths a few times, observing the differences between them. Notice how your abdomen expands with deep inhalations and how shallow breathing feels in comparison.
- Practice deep breathing for a few minutes.
- Place one hand below your belly button, keeping your belly relaxed, and observe how it rises with each inhale and falls with each exhale. Let out a loud sigh with each exhale.
- Begin the breath focus practice by combining deep breathing with imagery and a focus word or phrase that supports relaxation. Imagine the air you inhale brings waves of peace and calm throughout your body, mentally saying, “Inhaling peace and calm.”
- As you exhale, imagine the air washing away tension and anxiety, mentally saying, “Exhaling tension and anxiety.”
4. Lion’s Breath
Lion’s breath is an invigorating yoga breathing practice that can help release tension in your jaw and facial muscles. Also known as Lion’s Pose or Simhasana in Sanskrit, this technique is a great way to energize your body and mind.
- Sit in a comfortable position, either back on your heels or with your legs crossed.
- Press your palms against your knees with your fingers spread wide.
- Inhale deeply through your nose while opening your eyes wide.
- At the same time, open your mouth wide, stick out your tongue, and aim the tip towards your chin.
- Contract the muscles at the front of your throat as you exhale forcefully through your mouth, making a long “haaa” sound.
- You can direct your gaze to the space between your eyebrows or the tip of your nose.
- Repeat this breath 2 to 3 times.
5. Equal Breathing
Equal breathing, or Sama Vritti in Sanskrit, involves making your inhales and exhales of equal duration. This technique helps bring balance and steadiness to your breath, improving mental well-being and increasing oxygen supply to the brain and lungs.
Find a breath length that is neither too easy nor too difficult, typically between 3 and 5 counts, and maintain it throughout the practice.
- Sit in a comfortable position.
- Inhale and exhale through your nose.
- Count during each inhale and exhale to ensure they are of equal length. Alternatively, you can repeat a word or short phrase during each breath.
- If comfortable, add a slight pause after each inhale and exhale for breath retention.
- Continue this breathing pattern for at least 5 minutes.
Once you become accustomed to equal breathing while seated, try incorporating it into your yoga practice or daily activities.
6. Alternate Nostril Breathing
Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a relaxing breathing practice that enhances cardiovascular function and lowers heart rate.
This technique is most effective when practised on an empty stomach. If you are feeling sick or congested, it’s best to avoid this practice. Keep your breathing smooth and even throughout the session.
- Sit comfortably in a seated position.
- Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm while keeping the other fingers extended.
- After an exhale, gently close your right nostril with your right thumb.
- Inhale slowly through your left nostril, then close it with your right pinky and ring fingers.
- Release your thumb to open your right nostril and exhale through it.
- Inhale through your right nostril, then close it.
- Release your fingers to open your left nostril and exhale through this side.
This sequence completes one cycle. Continue this breathing pattern for up to 5 minutes, finishing your session with an exhale on the left side.
7. Resonant/Coherent Breathing
Resonant breathing, also known as coherent breathing, involves breathing at a rate of 5 full breaths per minute. This rate maximizes heart rate variability (HRV), reduces stress, and can alleviate symptoms of depression when combined with Iyengar yoga, according to a 2017 study.
- Inhale for a count of 5.
- Exhale for a count of 5.
- Continue this breathing pattern for at least a few minutes.
8. Deep Breathing
Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs and allowing you to breathe in fresh air. This technique can help you feel more relaxed and centred.
- While standing or sitting, draw your elbows back slightly to allow your chest to expand.
- Take a deep inhalation through your nose.
- Hold your breath for a count of 5.
- Slowly exhale through your nose.
9. Humming Bee Breath
Humming Bee Breath, a yoga breathing technique, creates a soothing sensation that brings instant calm, particularly around your forehead. This practice can help alleviate frustration, anxiety, and anger.
Research suggests that it may help lower your heart rate, improve mental clarity, and reduce stress.
- Sit comfortably with your eyes closed and your face relaxed.
- Place your first fingers on the tragus cartilage, which partially covers your ear canal.
- Inhale deeply, then gently press your fingers into the cartilage as you exhale.
- Keep your mouth closed and produce a loud humming sound.
- Continue this practice for as long as it feels comfortable.
10. Sitali Breath
Sitali breath is a yoga breathing practice that helps cool your body and relax your mind. While practising Sitali breath, slightly extend your breaths without forcing them. Since you inhale through your mouth, choose a place free of allergens and air pollution for this practice.
- Sit in a comfortable position.
- Stick out your tongue and curl the outer edges together. If your tongue doesn’t curl, you can purse your lips.
- Inhale through your mouth.
- Exhale through your nose.
- Continue breathing this way for up to 5 minutes.
What is the 4-7-8 breath method?
The 4-7-8 breathing technique involves inhaling for a count of 4 seconds, holding the breath for 7 seconds, and then exhaling slowly for 8 seconds. This method is designed to promote relaxation and reduce stress.
What are the 5 main breathing exercises for stress relief?
To alleviate stress, you can try various breathing techniques, including alternate nostril breathing, humming bee breathing, Lion’s breath, equal breathing, and the breath focus technique. Simply concentrating on your breath for a few minutes can significantly impact your stress levels.
How to fix shallow breathing?
If you frequently experience shallow, rapid breathing—known as tachypnea—it could indicate an underlying health condition. It’s important to consult a healthcare professional to receive a proper diagnosis and treatment plan tailored to your needs.
You can begin practising most of these breathing exercises immediately. However, if you have any medical concerns or are taking medications, it’s advisable to consult your doctor first.
For more in-depth guidance on breathing practices, consider reaching out to a respiratory therapist or a yoga teacher who specializes in this area. If you encounter any discomfort or agitation while practising, discontinue the exercise.
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