10 Breathing Techniques to Reduce Stress and Feel More Relaxed

Ever find yourself overwhelmed, tense, or just unable to slow down? Breathing might be the last thing on your mind, but it’s actually one of the simplest and most effective ways to reset your body and mind.

You don’t need a fancy setup or a huge time commitment. Just a few minutes of focused breathing can help you feel calmer, lower stress, and even improve your overall well-being.

Let’s explore different breathing techniques and how to incorporate them into your day.

Why Breathing Matters

Breathing is automatic, but the way you breathe affects your nervous system. Shallow, rapid breaths signal stress to your body, keeping you in a heightened state of alertness. Deep, controlled breathing has the opposite effect, activating your parasympathetic nervous system, which tells your body it’s safe to relax.

With just a little practice, you can use breathing exercises to lower stress, improve focus, and even enhance your sleep.

1. Pursed Lip Breathing

If you ever feel short of breath or anxious, pursed lip breathing can help slow things down. It encourages you to breathe out longer than you breathe in, preventing shallow, rapid breathing.

How to do it:

• Relax your shoulders and keep your mouth closed.
• Inhale deeply through your nose for a count of two.
• Pucker your lips like you’re about to whistle.
• Slowly exhale through pursed lips for a count of four.
• Repeat for a few minutes, focusing on keeping your breaths smooth and steady.

This technique is especially helpful when climbing stairs, lifting something heavy, or dealing with sudden stress.

2. Diaphragmatic (Belly) Breathing

This method trains you to breathe deeply by using your diaphragm rather than shallow chest breathing. It’s often used to help with stress, digestive issues, and even high blood pressure.

How to do it:

• Lie down or sit comfortably.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, letting your belly rise while keeping your chest still.
• Exhale through pursed lips, tightening your abdominal muscles.
• Repeat for 5 to 10 minutes.

If you want to make it more challenging, place a book on your belly and try to lift it with your breath.

3. Breath Focus Technique

This technique combines deep breathing with positive imagery or a calming phrase.

How to do it:

• Sit comfortably and take a few natural breaths.
• Begin inhaling deeply while thinking of a peaceful word like “calm” or “relax.”
• As you exhale, imagine stress leaving your body.
• Continue for 10 to 20 minutes.

You can visualize breathing in light and exhaling darkness, or imagine ocean waves rising and falling with each breath.

4. Lion’s Breath

This energizing breathing practice, often used in yoga, helps relieve tension in your face, throat, and chest.

How to do it:

• Sit comfortably and press your hands against your knees.
• Inhale deeply through your nose, opening your eyes wide.
• Exhale forcefully through your mouth, sticking out your tongue and making a loud “haaa” sound.
• Repeat two to three times.

It may feel silly at first, but Lion’s Breath is a great way to shake off stress and tension.

5. Alternate Nostril Breathing (Nadi Shodhana)

This traditional yoga technique balances your nervous system and promotes a sense of calm.

How to do it:

• Sit comfortably and take a deep breath.
• Close your right nostril with your thumb and inhale through your left nostril.
• Close your left nostril with your ring finger and release your right nostril, exhaling fully.
• Inhale through the right nostril, then switch again.
• Continue for up to five minutes, always ending with an exhale through the left nostril.

It’s best practiced on an empty stomach and can be particularly helpful before meditation or sleep.

6. Equal Breathing (Sama Vritti)

This method brings balance by ensuring your inhales and exhales are the same length.

How to do it:

• Find a comfortable seat and inhale through your nose for a count of four.
• Exhale through your nose for the same count of four.
• If comfortable, increase the count to five or six.
• Continue for a few minutes.

Equal breathing can be practiced anywhere and is especially useful when feeling anxious or overwhelmed.

7. Resonant Breathing (Coherent Breathing)

This technique slows your breathing to five breaths per minute, which has been shown to reduce stress and even improve heart rate variability.

How to do it:

• Inhale for a count of five.
• Exhale for a count of five.
• Continue for several minutes.

This slow, steady rhythm helps bring your body into a state of relaxation and balance.

8. Cooling Breath (Sitali)

If you’re feeling overheated, Sitali breath can help lower your body temperature and calm your mind.

How to do it:

• Sit comfortably and curl your tongue into a tube (or purse your lips if you can’t curl your tongue).
• Inhale deeply through your mouth.
• Exhale through your nose.
• Repeat for a few minutes.

This breath is especially useful on hot days or after intense physical activity.

9. Deep Breathing

Sometimes, all you need is a few deep breaths to reset. This technique helps clear stale air from your lungs and allows fresh oxygen to circulate.

How to do it:

• Stand or sit upright and take a deep breath in through your nose.
• Hold it for five seconds.
• Exhale slowly through your nose.
• Repeat several times, expanding your lungs fully with each inhale.

10. Humming Bee Breath (Bhramari)

This unique technique involves creating a humming sound, which vibrates through your head and promotes relaxation.

How to do it:

• Sit comfortably and close your eyes.
• Press your fingers lightly against the cartilage of your ears.
• Inhale deeply, then exhale while making a long, steady humming sound.
• Repeat as long as feels comfortable.

Humming Bee Breath is great for reducing stress, frustration, and even mild headaches.

Final Thoughts

Breathing techniques are simple yet powerful tools for reducing stress, improving focus, and enhancing relaxation. Whether you have one minute or twenty, there’s a method that can fit into your day.

Try experimenting with different exercises to see what feels best for you. Some techniques, like alternate nostril breathing, are great before bed, while others, like Lion’s Breath, can energize you in the morning.

If you have any medical concerns or experience discomfort while practicing these techniques, check with a doctor or a trained specialist. Otherwise, take a deep breath and enjoy the benefits of conscious breathing.