Guide To 5 Breathing Exercises to Reduce Stress

Breathing exercises activate the body’s relaxation response, helping to lower cortisol (the stress hormone), slow down the heart rate, and clear the mind. The best part? You don’t need any equipment or special setting—just a few minutes and your breath.

This guide introduces five simple yet powerful breathing techniques that anyone can use to reduce stress and restore calm.

Why breathing exercises work for stress

When we’re stressed, our breathing becomes shallow and rapid. This sends a signal to the brain that we’re in danger, triggering a fight-or-flight response. Controlled, deep breathing has the opposite effect. It engages the parasympathetic nervous system, which helps:

• Lower blood pressure and heart rate

• Reduce muscle tension

• Improve oxygen flow to the brain

• Increase mental clarity and emotional stability

Over time, practicing breathing exercises can build resilience to daily stress and improve overall mental well-being.

1. Box Breathing (Square Breathing)

Best for: Calming the mind, reducing anxiety, regaining focus

Box breathing is a structured technique used by athletes, professionals, and even Navy SEALs to manage high-stress situations. It's easy to learn and helps regulate the autonomic nervous system.

How to practice:

1. Inhale through the nose for 4 seconds

2. Hold your breath for 4 seconds

3. Exhale slowly through the mouth for 4 seconds

4. Hold again for 4 seconds

5. Repeat for 4–5 rounds

Tip: Visualize a square as you breathe—each side representing one step of the breath.

2. 4-7-8 Breathing

Best for: Falling asleep faster, calming nerves, reducing anger

Popularized by Dr. Andrew Weil, the 4-7-8 method encourages deep relaxation by extending the exhale, which triggers a state of calm.

How to practice:

1. Inhale through the nose for 4 seconds

2. Hold your breath for 7 seconds

3. Exhale slowly through the mouth for 8 seconds

4. Repeat for 4 rounds, gradually increasing to 8 rounds with practice

Note: This technique can make you feel lightheaded at first—sit or lie down when starting.

3. Diaphragmatic Breathing (Belly Breathing)

Best for: General stress relief, improving lung function, reducing tension

Diaphragmatic breathing helps shift your breathing from the chest to the belly, allowing more oxygen intake and promoting a state of relaxation.

How to practice:

1. Sit or lie down comfortably

2. Place one hand on your chest, the other on your belly

3. Inhale deeply through the nose, feeling your belly rise (chest should stay still)

4. Exhale slowly through pursed lips, feeling the belly fall

5. Continue for 5–10 minutes

Practice this daily to train your body to breathe more efficiently and calmly.

4. Alternate Nostril Breathing (Nadi Shodhana)

Best for: Balancing the nervous system, calming the mind, improving focus

This technique, rooted in yogic practices, is believed to balance the left and right hemispheres of the brain, promoting clarity and peace.

How to practice:

1. Sit comfortably with your spine straight

2. Close your right nostril with your thumb

3. Inhale through the left nostril

4. Close the left nostril with your ring finger, release the right nostril

5. Exhale through the right nostril

6. Inhale through the right nostril, close it

7. Exhale through the left

8. This completes one round; aim for 5–10 rounds

Always start and end with the left nostril for balance.

5. Resonant Breathing (Coherent Breathing)

Best for: Reducing overall stress and anxiety, improving heart rate variability

Resonant breathing involves maintaining a consistent and slow breath rate, often around 5–6 breaths per minute, which synchronizes heart rate and breath rhythm.

How to practice:

1. Inhale through the nose for 5 seconds

2. Exhale through the mouth for 5 seconds

3. Repeat continuously for 5–10 minutes

4. Use a timer or guided app to maintain rhythm

This technique is commonly used in clinical therapy and is backed by research for its calming effects.

Tools and resources to support your practice

Frequently asked questions (FAQs)

1. How long should I do breathing exercises?
Even 5 minutes per day can help. For best results, aim for 10–15 minutes daily or during high-stress moments.

2. Can breathing exercises help with panic attacks?
Yes, they can. Techniques like box breathing and 4-7-8 breathing are especially effective in calming the body during anxiety spikes.

3. Are breathing exercises safe for everyone?
Generally, yes. However, people with severe respiratory issues should consult a healthcare provider before starting.

4. When is the best time to practice?
Anytime you feel stressed. Morning sessions can prepare you for the day, while evening sessions help with winding down and improving sleep.

5. Can children do these exercises?
Yes! Breathing exercises can be simplified for kids. Box breathing is particularly easy to teach using visual aids.

Final thoughts

Breathing is something we do unconsciously, yet when made intentional, it becomes a powerful tool for managing stress and restoring balance. The techniques outlined in this guide are simple, free, and accessible to everyone.

Whether you’re dealing with everyday tension or long-term stress, incorporating even one of these breathing exercises into your routine can make a noticeable difference in your mental and physical well-being.