Introduction
In today’s fast-paced world, we put up with variability in levels of different stress that affect millions. There are many ways to cope with stress, but breathing exercises offer a quick, effective and scientifically proven way to manage stress.
Breathing will control the following and activate the parasympathetic nervous system. Breathing will slow cortisol (the stress hormone) and allow the body to relax and feel more relaxed within minutes all without equipment or training.
In this article:
✅ The science behind breathing and stress relief
✅ Five different breathing techniques for instant relief
✅ How to accomplish these breathing techniques in your everyday life
✅ Some common mistakes you may be making
Whether you are struggling with anxiety, stress from work or sleeplessness, these techniques will help you feel in control and grounded again.
The Science Behind Breathing and Stress Relief
When people experience stress, our breathing changes to fast, shallow breathing, which becomes a cue for the body to engage in “fight or flight” response. In turn, slow, deep breathing will slow the heart rate, lower blood pressure, increase oxygen to the brain and trigger relaxation (through the vagus nerve).
Research/Studies, from Harvard Medical School and the Mayo Clinic, non-profit academic medical centers, show that structured breathing techniques may help lower anxiety, help improve focus, and appears to actually support the immune system.
5 Breathing Techniques for Stress Relief Any Time
Remember to inhale through your nose and exhale through your mouth for the following exercises.
1. Diaphragmatic Breathing (Belly Breathing)
Best for; Deep relaxation, tension and/or anxiety
How to do the breathing technique:
- Start in a comfortable seated or lying position, and place one hand on your chest and the other hand on your belly.
- Inhale deeply through your nose and let your belly expand and rise (your chest should not move).
- Exhale slowly, through pursed lips, while engaging your core.
- You can do this for 5-10minutes.
Why it works: Activating your diaphragm increases oxygen exchange and sooths your nervous system.
2. 4-7-8 Breathing (The Relaxing Breath)
Best for; Falling asleep, an calming anxiety down fast.
How to do it:
- Quietly inhale through your nose for; 4 seconds.
- Hold your breath for; 7 seconds.
- Exhale through your mouth completely for; 8 seconds.
- Repeat; 4-5 cycles.
Why it works: This method was created by Dr. Andrew Weil, and resets your nervous system and calms an overactive brain.
3. Box Breathing (Navy SEAL Technique)
Best for; Focus, panic attacks, and high-stress scenarios.
How to do it:
- Inhale; 4 seconds.
- Hold breath; 4 seconds.
- Exhale; 4 seconds.
- Hold breath; 4 seconds.
- You can repeat this for; 3-5 minutes.
Why it works: We’ve all seen Navy SEALs stay calm in tough situations and box breathing is their technique to restore balanced O2 and CO2 levels and clearly communicate with the brain.
4. Alternate Nostril Breathing (Nadi Shodhana)
Best for: Balancing your emotions and reducing mental fatigue.
How to do it:
- Sit comfortably with your right thumb to close your right nostril.
- Inhale through the left nostril.
- Close the left nostril and exhale through the right nostril.
- Inhale through the right nostril and switch sides.
- Do this for 5-10 cycles.
Why it works: This yogic practice helps balance your left and right side of the brain to help soothe your emotional state.
5. Lion’s Breathing (Simhasana Pranayama)
Best for: Releasing tension, anger, or frustration.
How to do:
- Inhale deeply through your nose.
- Open your mouth wide and stick your tongue out. On your exhale, say “haaa.”
- Repeat 3-5 times.
Why it works: The forceful exhale releases pent-up stress and relaxes facial muscles.
Incorporating Breathing Exercises Into Your Everyday Life
✅ In the Morning. Start your day with 4-7-8 breathing so you will wonder how you lived without it.
✅ In the Workplace. When you need a break, prior to a meeting or deadline, try box breathing.
✅ Bedtime – Try out diaphragmatic breathing before bedtime to settle in for sleep.
✅ In times of stress – Try out alternate nostril breathing in times of stress for instant relief.
Pro tip: You can either set reminders on your phone or use your favorite app, whether that’s Headspace or Calm to speak and lead the practice instead of doing it silently.
Important Mistakes to Avoid
❌ Holding your breath long → this could lend itself to dizziness (you can adjust your timing if this occurs).
❌ Shallow chest breathing → never breathe from your chest and breathe from your belly only.
❌ Doing too much → begin with at least 2-3 minutes and you can build to that.
❌ Not doing it regularly → this is a daily practice; to reap the benefits, you need to infuse it into your life consistently.
In conclusion: Breathe Yourself to Calm
Breathing exercises are a free, portable, instant technique to help fight stress, mimic relaxation or focus your mind. If you need a quick reset or a ritual for decompressing, these techniques can:
✔ Decrease stress hormones
✔ Improve clarity of thought
✔ Sleep better
✔ Feel less reactive / overwhelmed
Try one today, you (and your body) will enjoy it!
Questions & Answers
Q: How long until I feel the effects?
A: Most people will begin to feel calmer within 1-3 minutes of practicing, particularly with 4-7-8 breath or box breath.
Q: Will breathing exercises help me through a panic attack?
A: Yes! Diaphragmatic breathing might provide a preventative technique to calm your heart rate and decrease your cycle of panic.
Q: What is the best time to practice?
A: Whenever! But usually, the morning or bedtime is the best time to create a routine or habit.
Q: Are there any risks?
A: Generally, breathing exercises are safe. Please check with your doctor if you have any respiratory conditions.
