6 Breathing Exercises to Help with Stress & Anxiety

In today’s fast-paced world, stress and anxiety have become nearly universal experiences. Whether it’s work pressures, personal challenges, or the constant hum of daily life, it’s easy to feel overwhelmed. One of the most effective, yet often overlooked, tools for managing stress is the power of breath.

When we’re stressed or anxious, our breathing tends to become shallow and rapid, which only increases feelings of tension. By intentionally focusing on our breath, we can trigger the body’s relaxation response, calming the nervous system and helping to restore balance.

Here are six simple and effective breathing exercises you can use to reduce stress and anxiety—whether you’re at home, at work, or on the go.

1. Deep Belly Breathing (Diaphragmatic Breathing)

One of the most basic and powerful breathing exercises is diaphragmatic breathing, also known as deep belly breathing. It helps activate the parasympathetic nervous system, which is responsible for the body’s relaxation response.

How to do it:

1. Sit or lie down in a comfortable position with your back straight.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose, allowing your belly to rise and expand like a balloon. The hand on your belly should rise, while the hand on your chest should remain relatively still.
4. Exhale slowly and fully through your mouth, feeling your belly fall.
5. Continue for 5-10 minutes, focusing on the rise and fall of your belly with each breath.

Benefits: This exercise promotes relaxation, lowers blood pressure, and reduces feelings of anxiety by calming the nervous system.

2. 4-7-8 Breathing

The 4-7-8 technique is a simple but powerful way to calm your mind and body, especially before bed. It helps regulate your breath and can act as a natural sedative for the nervous system.

How to do it:

1. Sit or lie down in a comfortable position.
2. Close your eyes and inhale quietly through your nose for 4 counts.
3. Hold your breath for a count of 7.
4. Exhale completely and audibly through your mouth for 8 counts.
5. Repeat this cycle for 4-5 rounds.

Benefits: This technique is excellent for managing stress and anxiety, promoting relaxation, and improving sleep quality.

3. Box Breathing (Square Breathing)

Box breathing, also known as square breathing, is a technique commonly used by athletes, soldiers, and meditation practitioners to calm the mind and increase focus. It’s named for its equal-length inhale, hold, exhale, and hold phases, which resemble the sides of a square.

How to do it:

1. Sit or stand with a straight posture.
2. Inhale through your nose for a count of 4.
3. Hold your breath for a count of 4.
4. Exhale slowly through your mouth for a count of 4.
5. Hold your breath again for a count of 4.
6. Repeat this cycle for 3-5 minutes.

Benefits: Box breathing can help reset your nervous system, reduce anxiety, and improve concentration.

4. Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing is a traditional yogic practice that helps balance the flow of energy in the body, clear the mind, and reduce stress. It’s especially helpful for calming the nervous system and promoting mental clarity.

How to do it:

1. Sit comfortably with your spine straight and shoulders relaxed.
2. Close your eyes and take a few deep breaths.
3. Use your right thumb to close your right nostril.
4. Inhale deeply and slowly through your left nostril.
5. Close your left nostril using your right ring finger, and release your right nostril.
6. Exhale slowly and completely through your right nostril.
7. Inhale through your right nostril, close it, and exhale through your left nostril.
8. Continue this pattern for 5-10 minutes.

Benefits: This technique helps reduce stress and anxiety, balances your energy, and improves mental clarity.

5. Equal Breathing (Sama Vritti)

Equal breathing is a simple technique where you focus on creating equal length inhalations and exhalations. It’s a grounding practice that helps to center the mind and reduce anxiety in moments of stress.

How to do it:

1. Sit in a comfortable position with a straight back and relaxed shoulders.
2. Close your eyes and inhale deeply through your nose for a count of 4.
3. Exhale fully through your nose for the same count of 4.
4. Gradually increase the length of each breath as you feel more comfortable. Aim for 5-6 counts per inhale and exhale.
5. Continue for 5-10 minutes, focusing on the equal length of each breath.

Benefits: Equal breathing helps regulate the breath, calm the mind, and reduce feelings of anxiety and overwhelm.

6. Ocean’s Breath (Ujjayi Pranayama)

Ujjayi breath, often called “ocean’s breath” for the sound it creates, is a yoga breathing technique that helps calm the nervous system. The slow, steady flow of breath produces a soothing, ocean-like sound that can help to quiet the mind and reduce stress.

How to do it:

1. Sit comfortably with your spine straight.
2. Inhale deeply through your nose while constricting the back of your throat slightly (as if you’re fogging up a mirror).
3. Exhale slowly through your nose, keeping the same gentle constriction in your throat, creating a soft “shh” sound, like ocean waves.
4. Continue breathing in this way for 5-10 minutes, allowing your focus to rest on the sound of your breath.

Benefits: Ocean’s breath calms the mind, reduces anxiety, and promotes deep relaxation.

Incorporating Breathing Exercises into Your Routine

Breathing exercises are a powerful tool you can use anytime to combat stress and anxiety. Whether you’re in the middle of a stressful workday, dealing with a difficult situation, or simply needing a moment to center yourself, these practices can provide immediate relief.

Start by choosing one or two exercises that resonate with you, and try to incorporate them into your daily routine. Even just a few minutes of focused breathing can help lower cortisol levels, improve your mood, and reset your nervous system.

Remember, the key to mastering breathing exercises is consistency. The more you practice, the more effective these techniques will be at helping you manage stress and anxiety in the long term.

Do you have a favorite breathing exercise? Or have you noticed any changes in your stress levels after trying these techniques? Share your experiences in the comments below!