10 Breathing Exercises to Try When You’re Feeling Stressed
Healthline
- Doing breathing exercises can help you feel less stressed, calmer, and more in control. You just need a quiet place to focus on your breathing and relax.
- Start with 2–5 minutes a day and slowly increase as it feels easier. You can do these multiple times a day, or whenever you feel tense or anxious.
1. Pursed lip breathing slows your breathing and makes each breath deliberate. How to: Relax neck and shoulders, inhale through nose for 2 counts, pucker lips, and exhale slowly for 4 counts. Useful when walking, climbing stairs, or lifting things.
2. Belly breathing (diaphragmatic breathing) helps your diaphragm work better and improves oxygen flow. A 2020 meta-analysis shows it helps people with COPD, heart problems, or cancer and reduces stress, migraine, constipation, high blood pressure, and eating disorder symptoms. How to: Lie on your back, hand on belly, inhale through nose feeling belly rise, exhale through pursed lips, 5–10 mins, 3–4 times/day. You can place a book on belly to make it harder and eventually practice while sitting or doing tasks.
3. Breath focus technique uses a word or phrase like peace, relax, or let go to calm the mind. How to: Sit or lie comfortably, take deep breaths, repeat your focus word, imagine tension leaving your body with each exhale. Start 10 mins, go up to 20 mins. Notice belly rise and fall, sigh out stress each breath.
4. Lion’s breath releases tension in your jaw, face, and throat. How to: Sit comfortably, inhale deeply through nose, eyes wide, mouth open, tongue out, exhale with loud “haaa”, repeat 2–3 times. Feels energizing and awake.
5. Alternate nostril breathing (Nadi Shodhana) improves heart function and lowers heart rate. How to: Sit comfortably, close one nostril with thumb, inhale through the other, switch and exhale, repeat for up to 5 minutes. Best on empty stomach, avoid if congested or sick.
6. Equal breathing (Sama Vritti) balances inhale and exhale, calming the mind. Study on older adults with high blood pressure shows it improves mental well-being and oxygen supply. How to: Inhale 3–5 counts, exhale same counts, keep breaths smooth, add a small pause if comfortable, continue at least 5 minutes.
7. Resonant or coherent breathing lowers stress, increases HRV, reduces depressive symptoms. A 2017 study showed combining it with Iyengar yoga helped people with depression. How to: Inhale 5 counts, exhale 5 counts, continue at 5 breaths per minute for several minutes.
8. Sitali breath helps cool your body and relax your mind. How to: Sit comfortably, curl or stick tongue, inhale through mouth, exhale through nose, continue up to 5 minutes. Avoid polluted areas since you breathe through your mouth.
9. Deep breathing prevents shortness of breath and helps you feel calm and centered. How to: Stand or sit, open chest, inhale deeply through nose, hold 5 counts, exhale slowly through nose. Brings in fresh oxygen and releases tension.
10. Humming bee breath (Bhramari) creates instant calm, especially in the forehead area. Research shows it can lower heart rate, reduce irritability, and improve clarity. How to: Sit comfortably, fingers on tragus cartilage, inhale, hum while exhaling, continue as long as comfortable.
- Focusing on your breath for a few minutes can make a big difference in stress, even if it seems simple.
- Always stop if uncomfortable, and if you have medical issues or take medication, check with a doctor. You can also get guidance from a yoga teacher or respiratory therapist.
Reference:
https://www.healthline.com/health/breathing-exercise
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