Simple Breathing Exercises to Reduce Stress and Anxiety

In today’s fast-paced world, stress and anxiety have become a common part of life. While therapy and medication are helpful, sometimes all you need is to take a deep breath—literally. Breathing exercises are simple, effective, and can be done anywhere to help calm your mind and body. Here are some of the best breathing techniques to reduce stress and anxiety.

1. Diaphragmatic Breathing (Belly Breathing)

How to do it:

• Sit or lie down in a comfortable position.

• Place one hand on your chest and the other on your stomach.

• Inhale deeply through your nose, ensuring your stomach rises more than your chest.

• Exhale slowly through your mouth.

• Repeat for 5–10 minutes.

Why it works: Diaphragmatic breathing engages the parasympathetic nervous system, reducing stress hormones and promoting relaxation.

2. 4-7-8 Breathing Technique

How to do it:

• Inhale deeply through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly through your mouth for 8 seconds.

• Repeat 4 times.

Why it works: This technique helps slow down your heart rate and brings immediate relief from anxiety.

3. Box Breathing (Square Breathing)

How to do it:

• Inhale through your nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale slowly through your mouth for 4 seconds.

• Hold again for 4 seconds.

• Repeat for several rounds.

Why it works: Box breathing is widely used by Navy SEALs and athletes to stay calm under pressure. It helps regain focus and control over emotions.

4. Alternate Nostril Breathing (Nadi Shodhana)

How to do it:

• Sit in a comfortable position.

• Close your right nostril with your thumb and inhale deeply through your left nostril.

• Close your left nostril with your ring finger and release your thumb from the right nostril, exhaling through it.

• Inhale through the right nostril, close it, and exhale through the left.

• Repeat for 5 minutes.

Why it works: This yogic breathing technique balances both hemispheres of the brain, enhancing mental clarity and relaxation.

5. Resonant Breathing (Coherent Breathing)

How to do it:

• Inhale through your nose for 5 seconds.

• Exhale through your nose for 5 seconds.

• Continue this pattern for 10 minutes.

Why it works: This technique synchronizes your heart rate with your breathing, reducing anxiety and promoting deep relaxation.

6. Lion’s Breath (Simhasana)

How to do it:

• Sit comfortably and take a deep breath through your nose.

• Open your mouth wide, stick out your tongue, and exhale forcefully, making a “ha” sound.

• Repeat 5 times.

Why it works: This exercise releases built-up tension and energizes the body while reducing stress.

Breathing exercises are a natural, easy way to combat stress and anxiety. Whether you’re at work, home, or even stuck in traffic, a few deep breaths can make a world of difference. Try incorporating these techniques into your daily routine, and you’ll notice a calmer, more focused mind.

If you or a loved one are struggling with mental health issues, please give us a call today at 833-479-0797.