Below you’ll find seven powerful, simple breathing exercises.
Try them slowly.
Move at your own pace.
Allow calm to come naturally.
Diaphragmatic Breathing (Belly Breathing)
A gentle exercise for grounding and calming your entire nervous system.
Why it works
Many people breathe only into their chest during stress — short, shallow breaths that keep the body tense. Diaphragmatic breathing invites the breath deeper into your belly, slowing your heart rate and signaling safety.
How to do it (step-by-step)
- Sit or lie down comfortably.
- Place one hand on your chest and one on your belly.
- Inhale slowly through your nose.
Feel your belly rise.
Your chest should stay mostly still. - Exhale gently through your mouth.
Feel your belly soften and fall. - Continue for 5–10 slow breaths.
Guided example
- Inhale for 4 seconds — belly rises
- Exhale for 6 seconds — belly falls
Repeat this rhythm until you feel your body soften.
Best used for:
- Immediate stress relief
- Calming anxiety
- Releasing tension in the upper body
- Grounding yourself at any time of day
Box Breathing (4-4-4-4 Method)
A soothing, structured technique used by Navy SEALs for focus and calm.
Why it works
Box breathing slows your nervous system and creates a steady, predictable breath pattern. The small breath-holds help regulate oxygen, making your mind feel clear and steady.
How to do it (step-by-step)
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale gently through your mouth for 4 seconds.
- Hold again for 4 seconds.
Repeat this cycle for 3–6 rounds.
Guided example
Inhale…2…3…4.
Hold…2…3…4.
Exhale…2…3…4.
Hold…2…3…4.
Feel the gentle stability of the breath guiding you back to calm.
Best used for:
- Sudden stress
- Before meetings or social situations
- Clearing mental fog
- Anytime you need quick emotional reset
4-7-8 Breathing Method
A deeply relaxing exercise perfect for unwinding, especially before sleep.
Why it works
This method slows your breathing significantly, helping your heart rate drop and your muscles release. It’s known for calming the mind and preparing the body for rest.
How to do it (step-by-step)
- Inhale softly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly and completely through your mouth for 8 seconds.
Repeat 3–5 rounds.
Guided example
Inhale — 1…2…3…4
Hold — 1…2…3…4…5…6…7
Exhale — 1…2…3…4…5…6…7…8
Let your exhale be long, warm, and gentle — like releasing the day.
Best used for:
- Bedtime
- Overthinking
- Emotional overload
- Relaxing the whole body
Alternate Nostril Breathing (Nadi Shodhana)
A calming, balancing yoga breath for mental clarity and peace.
Why it works
This technique balances both sides of your nervous system. It’s wonderful for soothing mental clutter, reducing feelings of overwhelm, and restoring emotional balance.
How to do it (step-by-step)
- Sit comfortably with your spine tall.
- Use your right thumb to gently close your right nostril.
- Inhale through your left nostril.
- Close your left nostril with your ring finger.
- Release your right nostril and exhale through the right.
- Inhale through the right nostril.
- Close it, open the left, and exhale through the left.
This is one full cycle.
Guided example
Left inhale — slow
Right exhale — soft
Right inhale — slow
Left exhale — soft
Move as gently as a slow breeze.
Best used for:
- Mental clarity
- Stress during work or study
- Emotional balance
- Morning or early afternoon reset
Resonant Breathing (Coherent Breathing)
A deeply restorative practice that enhances your natural stress-relief rhythm.
Why it works
Resonant breathing sets your breath at a natural rhythm (about 5–6 breaths per minute) that helps regulate heart rate variability (HRV). This makes your body feel balanced and safe.
How to do it (step-by-step)
- Inhale softly for 5–6 seconds.
- Exhale softly for 5–6 seconds.
- Continue for 1–5 minutes.
The goal is slow, smooth breaths.
Guided example
Inhale — 1…2…3…4…5…
Exhale — 1…2…3…4…5…
Feel the waves of your breath rise and fall like a gentle tide.
Best used for:
- Deep stress relief
- Long-term anxiety management
- Restoring emotional balance
- Resetting during the day
Lion’s Breath (Simhasana Breath)
A playful, tension-releasing breath that helps you let go of emotional tightness.
Why it works
Lion’s Breath releases tightness from the face, jaw, and throat — common holding areas for stress. It encourages emotional release, self-expression, and lightness.
How to do it (step-by-step)
- Sit comfortably with a tall spine.
- Inhale deeply through your nose.
- Open your mouth wide, stick out your tongue slightly, and exhale forcefully with a “haaaa” sound.
Repeat 3–5 times.
Guided example
Inhale deeply…
And exhale with a big, releasing haaaa.
Let the tension fall away.
Best used for:
- Releasing jaw and facial tension
- Morning routines
- Emotional heaviness
- Shifting into a lighter mood
Mindful Counting Breath
A simple, beginner-friendly technique for calming a busy mind.
Why it works
Counting anchors your attention and breaks cycles of overthinking. The longer exhale relaxes your nervous system naturally.
How to do it (step-by-step)
- Inhale gently for a count of 1–4.
- Exhale softly for a count of 1–6.
- Repeat at a soft, slow pace.
Guided example
Inhale — 1…2…3…4
Exhale — 1…2…3…4…5…6
Let each exhale feel like a soft release.
Best used for:
- Busy thoughts
- Mild anxiety
- Stress at work or school
- Anytime you need a quick reset
How to Choose the Right Breathing Exercise for Your Type of Stress
Every moment of stress is different.
Here’s a gentle guide to choosing the practice that fits your mood:
If you feel overwhelmed or anxious → Box Breathing
Predictable counts calm the mind quickly.
If your thoughts are racing → Mindful Counting Breath
It anchors your attention gently.
If you feel physically tense → Diaphragmatic Breathing
It melts tension from the inside out.
If you need emotional balance → Alternate Nostril Breathing
It stabilizes your energy and mental focus.
If you're trying to sleep → 4-7-8 Breathing
Slows your mind and body into restfulness.
If you need a reset → Lion’s Breath
Releases heaviness and stuck energy.
If you want deep restoration → Resonant Breathing
Perfect for long-term stress relief.
Think of breathwork like a calming toolbox — choose what your body needs today.
How Long to Practice & How Often for Best Results
You don’t need long sessions to feel better.
Even 60–90 seconds of slow breathing can begin calming your nervous system.
For deeper benefits:
Daily practice:
5–10 minutes a day is a wonderful starting point.
Weekly goal:
Aim for at least 30–60 total minutes per week.
During stressful moments:
1–3 minutes of slow, controlled breathing is enough to shift your state.
Consistency matters far more than duration.
Your nervous system learns through repetition.
Common Mistakes Beginners Make (and How to Fix Them)
Breathwork is simple, but a few small adjustments make a big difference.
1. Breathing too fast
Slow down. Calm comes from gentle, steady breath.
2. Lifting your shoulders when inhaling
Keep your shoulders relaxed — breathe into your belly instead.
3. Forcing the breath
Let the breath be natural.
Soft.
Unforced.
4. Holding tension in your jaw
Relax your tongue and unclench your teeth.
5. Expecting instant perfection
Breathwork is a practice.
Let yourself learn slowly and kindly.
Remember: you are returning to a natural rhythm, not trying to “perform.”
When to Use Breathing Exercises During Your Day
Here are simple places to weave breathwork into your daily rhythm:
Morning
A few slow breaths to greet the day with ease.
Before work or study
Clear your mind, reduce mental clutter.
Midday reset
Release tension that builds up by lunchtime.
During stressful moments
Box breathing or mindful counting.
Before bed
4-7-8 breathing to relax into sleep.
Breathwork becomes even more powerful when it becomes a small ritual throughout your day.
Guided Audio & Visual Resources to Support Your Practice
If you enjoy guided support, here are beautiful tools:
-
Calm app — soft guided breathing, soothing music
-
Insight Timer — free sessions by teachers and breathwork guides
-
YouTube — search “guided breathing for stress relief” for visual timers
These tools can help deepen your practice and bring more consistency to your routine.
Making Breathwork a Daily Stress-Relief Ritual
Your breath is always with you — steady, gentle, and ready to support you.
When stress rises, breathing exercises offer a peaceful doorway back to yourself.
With just a few slow breaths, you can bring calm into your day, soften your body, and reclaim a sense of inner quiet.
Start small.
Choose one exercise.
Practice it a few times a day.
Little by little, you’ll notice the changes your mind becomes softer, your body feels lighter, and life feels a little more spacious.
Your breath is your companion.
Let it guide you back to peace.
