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5 Breathing Exercises To Reduce Stress

5 Breathing Exercises To Reduce Stress

Feeling anxious? Excessive worry and fear can seem like a tidal wave that takes over our life, leaving us feeling completely overwhelmed. Though it can feel impossible to calm our nerves in the moment, there are some breathing techniques which can help you manage your stress and make an impact on your overall wellbeing. In this blog post, we’ll explore 5 simple yet effective ways to take deep breaths and start creating a calmer space for yourself. Whether you’re experiencing anxiety or just looking for relax more deeply after a long day, these breathing exercises will be sure to provide relief during stressful times!

Here are 5 easy breathing exercises to help you release tension and calm your anxious mind.

  1. Diaphragmatic Breathing
  2. Alternate Nostril Breathing
  3. 4-7-8 Technique
  4. Box Breathing
  5. Meditation

Diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing, is a breathing technique that engages the diaphragm muscle to promote deep and efficient breathing. Unlike shallow chest breathing, diaphragmatic breathing involves expanding the belly with each inhale and contracting it with each exhale. This type of breathing has many benefits, such as reducing stress and anxiety, lowering blood pressure, and improving digestion. Diaphragmatic breathing exercises are easy to practice and can be done anywhere, making it an accessible tool for anyone looking to improve their breathing and overall well-being. With consistent practice, diaphragmatic breathing can become a natural and automatic way of breathing, leading to a more relaxed and healthful life.

Alternate Nostril Breathing

Alternate nostril breathing is a breathing exercise that involves inhaling and exhaling through the nostrils, one at a time. It is a form of Pranayama, a Sanskrit word that means “life force extension.” This technique has been used for thousands of years in eastern cultures to calm the mind and reduce stress and anxiety. Studies have shown that practicing this technique can increase cognitive function, improve heart health, and reduce symptoms of depression. The practice is simple but effective. By simply closing one nostril and inhaling and exhaling for a certain amount of time before alternating to the other nostril, you can reap the benefits of this ancient practice and improve your overall well-being.

4-7-8 Technique

Are you someone who struggles with anxiety or trouble falling asleep at night? If so, you may want to try the 4-7-8 technique. This breathing exercise involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. It may sound simple, but it can be incredibly effective in calming the mind and slowing down the heart rate. The 4-7-8 technique is based on ancient yogic practices and has been championed by Dr. Andrew Weil, who claims it can help with a variety of issues, from reducing stress to managing cravings. So, the next time you find yourself feeling overwhelmed, take a few deep breaths and give the 4-7-8 technique a try.

Box Breathing

Box breathing is a highly effective breathing exercise that can help anyone manage their stress levels and calm their mind. This technique involves inhaling slowly for a count of four, holding the breath for another count of four, exhaling slowly for the same count, and then holding the breath for yet another count of four. It’s important to breathe in and out through the nose during this exercise, which can be done seated or lying down. Practicing box breathing regularly can help reduce anxiety, lower blood pressure and even improve concentration. Additionally, this technique is relatively simple and can be done anywhere and at any time.


breathing exercises to reduce stress

Meditation is a powerful tool that can help you find inner peace and achieve mindfulness. One of the most common forms of meditation involves practicing breathing exercises to help focus your mind and calm your body. Simply find a quiet place to sit comfortably and close your eyes. Take long, deep breaths in through your nose and out through your mouth. Pay attention to the way your breath moves in and out of your body, and visualize any stress or tension leaving with each exhale. With consistent practice, meditation can have a profound impact on your physical, emotional, and mental wellbeing.

Unlock the power of these breathing exercises today.

All of these techniques can be practiced anytime, anywhere for free. They are simple and effective ways to reduce stress and undue tension in the body and mind. So pick your favorite breathing exercise or combine them together for the optimal effect. Try them out a few times to get your body used to the rhythm of each practice. After consistent practice, you’ll start to feel calmer more quickly in stressful situations. Don’t forget that deep breathing is not just physical; a personal connection you make between your breath and mental state can refine the impact of these clear-your-mind practices even further. So take moments during your day to check in with yourself and enjoy practicing these breathing exercises. What’s your favorite breathing exercise? Let us know in the comments below!

Looking for more ways to reduce stress, check out this post on self care.


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