Top 10 Breathing Exercises to Lower Stress

 

Top 10 Breathing Exercises to Lower Stress

Stress is inevitable, but whether we can learn to handle it is what makes us. One of the easiest and most natural methods to ease stress is through breathing exercises. Deep breathing calms the nervous system, eases anxiety, and clears the mind. If you're struggling with daily stress, anxiety, or simply need to get your breath, these 10 effective breathing exercises will leave you calm and composed.

1. Diaphragmatic Breathing (Belly Breathing)
This method assists in triggering the relaxation response of the body by utilizing the diaphragm.
How to do it:
Sit or lie back and relax.
Put your right hand on your abdomen and your left hand on your chest.Breathe in slowly through your nose, letting your belly rise but your chest not move.Slowly blow out through your mouth.Repeat for 5–10 minutes.

2. Box Breathing (Square Breathing)
A favorite of both athletes and Navy SEALs, box breathing increases concentration and reduces stress levels in seconds.
How to do it
:Inhale for 4 seconds through your nose.Breathe in and hold for 4 seconds.Gradually breathe out for 4 seconds.Hold again for 4 seconds.Repeat for several cycles.

3. 4-7-8 Breathing
This technique is also known as the "relaxing breath" and it quiets the nervous system and helps induce sleep.
How to do it:
Slowly inhale through your nose for 4 seconds.Breathe in and retain for 7 seconds.Blow out slowly through the mouth for 8 seconds.Repeat it 4-5 times.

4. Alternate Nostril Breathing (Nadi Shodhana)
A strong yogic breathing exercise that harmonizes the body and mind.
How to do it:
Sit comfortably with your thumb placed over the right nostril.Slowly inhale through your left nostril.Fold your left nostril and exhale through the right.Repeat, switching nostrils for a few minutes.

5. Pursed-Lip Breathing
This method causes slow breathing and is great to calm nervousness.
How to do it:
Inhale through your nose for 2 seconds.Pressing your lips together and gently blowing for 4 seconds.Repeat for a few minutes.

6. Resonant Breathing (Coherent Breathing)
This technique helps in synchronizing heart rate and breathing, achieving relaxation.
How to do it:
Inhale for 5–6 seconds.Exhale for 5–6 seconds.Continue for 5–10 minutes.

7. Sitali Breath (Cooling Breath)
This highly ancient yoga practice relaxes the body and quiets the mind.
How to do it:
Roll your tongue into a tube (or purse your lips if you can't roll your tongue).Inhale slowly through the mouth.Shut your mouth and exhale through your nose.Repeat for 5 minutes.

8. Humming Bee Breath (Bhramari Pranayama)
An excellent method to calm anxiety and calm the mind in seconds.
How to do it:
Breathe slowly in through the nostrils.As you breathe out, hum as a bee does.Repeat for several minutes.

9. Lions Breath (Simhasana Pranayama)
This breathing exercise releases tension in the face and body.
How to do it:
Slowly inhale through the nose.Make your mouth as big as possible, poke out your tongue, and blow as hard as you can and say "ha.".Repetitions 5–6 times.

10. Mindful Breathing
A simple quick way to get you grounded in the present moment.
How to do it:
Welcome your breath as it enters and exits your body.
Notice every inhale and exhale without attempting to control it.

When the breath wanders, gently bring the mind back to the breath. Last Word Breathing exercises are a cheap and easy method to calm your nerves, sharpen your focus, and improve overall health. The best news? You can do them anywhere, anytime! Try one or several of the following exercises and feel the soothing effect for yourself. Your body and mind will thank you!