Stress is an all-too-real daily issue for many of us, so much so that some have even debated whether stress should be considered a health epidemic. And with technology, there’s no doubt that we probably are more stressed than ever before.
Think about it: At what other time in history have we had so much information and so much connection at our fingertips? Well, as far as we know, never.
And here’s the thing: A little bit of stress can be a good thing. It can help us adapt, get stronger, and become more resilient. But too much, and our mental and physical health both take a serious hit.
Thus, finding strategies to alleviate or reduce stress in your daily life is crucial for your own well-being and happiness.
And breathing techniques offer the perfect go-to.
These can be done anywhere, anytime. They also naturally influence the body’s stress response, helping to calm you and relax your nervous system.
So, what breathing techniques should you try?
In this article, we explore 10 different ways so you can find one that works best for you. But first, let’s start with some basics.
- How can you breathe deeply?
- When should you perform your breathing exercises?
Related Article: What is Positive Stress? The 5 Keys to Understanding Eustress & Distress
How Do You Breathe Deeply to Relax?
Considering we breathe every single moment of every day, you might be surprised to learn that breathing deeply doesn’t come naturally to many. In fact, I can feel really strange and foreign at first. So, let’s start off by learning how to breathe deeply.
Here’s what to do:
- Start sitting or lying flat on your back (Do what feels most comfortable).
- Completely empty your belly and chest on your next exhale.
- Place one hand on your chest and one hand on your belly.
- Then, take a deep breath in through your nose, filling up your chest and belly.
- Pause, then exhale through your mouth, again, completely emptying the belly and chest.
Try this a few times to get the hang of it. Most of the breathing techniques below use this general concept, with a few extra processes or methods.
How Often Should You Do Breathing Exercises?
You really can’t overdo it when it comes to breathing exercises. You could even potentially practice it three to four times a day for five to 10 minutes each.
But to avoid overwhelm, start with once a day or perform your chosen technique when you begin to feel stressed. This can help you find balance and re-center!
Types of Breathing Exercises
So, let’s learn some techniques. Select which one you prefer or is easiest for you to perform.
1. 4-7-8 Breathing
The name says it all:
- inhale through your nose for four seconds
- hold your breath for seven seconds
- exhale completely through your mouth for eight seconds
This technique is great for relaxation, helping you ease into sleep or simply de-stress in the middle of your busy day.
2. Pursed Lip Breathing
Like other breathing techniques, this one will help you slow down your breathing.
In turn, physiologically, this should help you relax.
So, try this:
- inhale slowly through the nose
- exhale through pursed lips, as if blowing through a straw
Pretty simply, right?
From there, repeat it until you feel calm and relaxed.
3. Alternate Nostril Breathing
This is a common practice in yoga for balance and calm. But it can also be used in your everyday life to meet the same ends!
- close off one nostril with a finger
- inhale through the other nostril
- then close it and exhale through the alternate nostril
4. Box Breathing
Navy SEALs use this breathing technique for calmness and focus, particularly in high-stress situations that demand an immediate need for this.
Here’s how to do it:
- inhale for four seconds
- hold your breath for four seconds
- exhale for four seconds
- then hold again for four seconds
It’s called box breathing because you can technically also imagine a box.
Start with one side and count to four while you inhale. Then, move to the next side and while you hold your breath for a count of four. Continue to the next side and exhale to a count of four, then hold again to a count of four.
5. Lion’s Breath
Yes, this one might feel kind of silly, but it really does work!
Lion’s breath can even help you sleep better, improve lung capacity, and enhance mindfulness.
Here’s how to do it…
Inhale through the nose and then exhale forcefully through the mouth while making a ‘ha’ sound and stretching your mouth wide open. This can relieve tension in the chest and face.
6. Resonant or Coherent Breathing
Breathe at a rate of five full breaths per minute (inhalation and exhalation, each lasting about six seconds).
This technique helps balance the nervous system; if you have a Fitbit or other health data tracker, you might even see improvements in your HRV scores over time as you practice this one more regularly.
7. Equal Breathing
Just as the name says, this breathing technique is all about inhaling and exhaling at the same pace.
Here’s an example:
- inhale for a count of four
- then exhale for a count of four
This technique can also be a good one for improved focus!
8. Bhramari Pranayama (Bee Breath)
This is a great one for reducing anxiety and easing tension, especially around the forehead.
Start by closing your ears with your fingers, inhale, and then hum like a bee during the exhalation.
9. Buteyko Breathing
This can be a great one if you’re struggling to control your breath, such as those who may be prone to hyperventilation or respiratory issues like asthma.
For this breathing technique:
Focus on slow, shallow breathing through the nose, with a slight pause after each exhale.
10. The Physiological Sigh
If you’re a fan of Andrew Huberman, you may have heard him mention this previously in clips or on his podcast.
For this breathing method, Huberman says to take, “two inhales, followed by an extended exhale.”
This second inhale is to try to pull in as much air as you possibly can. Then, as you exhale, you can sigh and extend it for as long as possible. This, in turn, should help “offload carbon dioxide,” according to Huberman. And this can be a great go-to during particularly stressful times!
Related Article: Reduce Anxiety: 4 Calming Techniques to Help Rewire Your Brain
Which Breathing Technique is Right for You?
This will depend on what works best for you and which methods you prefer. It may also depend on your specific complaints when it comes to stress and breathing. The best thing you can do is give them all a try. From there, you can stick with the one that comes naturally (or even the one you remember best!).
Read Next: 3 Easy and Simple Secrets for Relieving Morning Anxiety and Stress
Editor’s note: This article was originally published Dec 19, 2023 and has been updated to improve reader experience.
Photo by Thirdman
