6 Breathing Exercises You Must Try, To Fight Against Stress

Do you feel like stress is literally squeezing you? You’re not alone. Luckily, there’s a simple solution that can help— breathing exercises for stress. We all breathe, but did you know that the way we do it can greatly affect how we feel? Proper breathing can relax your body, calm your mind, and even improve your overall health.

Take a moment to think—how do you breathe when you’re stressed? Shallow, quick, perhaps even through your chest? This is completely normal, but with a few simple breathing techniques, you can change this pattern. And the good news? Learning the right breathing techniques isn’t complicated and only takes a few minutes of your day.

In this article, we’ll explore six effective breathing exercises that can help you relax, reduce stress, and bring you back to a calmer state. No special equipment is needed—just a few moments for yourself and the desire to feel better. Ready? Let’s begin!

The History of Breathing Exercises

Did you know that breathing exercises, known as pranayama, are an ancient art that teaches us to control life energy? This practice originates from ancient India and is based on the idea that breathing is not just a physiological function but a bridge between the body, mind, and spirit. The word “pranayama” combines the Sanskrit terms prana (life force) and ayama (extension or control). Through pranayama, we literally regulate the energy of our life—it sounds fascinating, doesn’t it?

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Ancient yogis discovered the importance of breathing for health and longevity by observing nature and animals. They noticed that slow and deep breathing, like that of elephants or turtles, promotes a long life. On the other hand, fast breathing, typical of rabbits and birds, correlates with shorter lifespans. This observation teaches us an important lesson: by taking the time to slow our breathing, we not only strengthen our bodies but also extend our life energy.

Pranayama is not just a tradition of the past—it is still used today to overcome stress, improve focus, and connect with inner peace. That’s why breathing exercises for stress are one of the most powerful ways to realign with yourself.

The Best Breathing Exercises for Overcoming Stress

Breathing exercises are like a key that unlocks inner peace. Among them, some techniques are especially effective in relaxing the body and calming the mind, particularly in the battle against stress. It’s important to take a moment for yourself, sit in a comfortable position (e.g., Sukhasana), and focus on your breath. However, if you have health concerns, it’s advisable to consult a specialist before performing these exercises. Here are the best breathing techniques for stress you should try.

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1. Nadi Shodhana – Cleansing the Energy Channels

This technique, also known as alternate nostril breathing, is excellent for calming and balancing your body. The word “Shodhana” means cleansing, which perfectly describes its purpose—cleansing the energy channels (nadi) and reducing stress and anxiety.

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How to perform Nadi Shodhana:

• Preparation: Sit comfortably in Sukhasana (or another relaxed position) and close your eyes.
• Close one nostril: Use your right index finger to close your left nostril and slowly inhale through your right nostril.
• Switch sides: Close your right nostril with your right thumb and exhale through your left nostril. Repeat the same process on the other side.
• Repetition: Continue inhaling and exhaling through alternate nostrils for at least 5-10 cycles.
• Effect: After a few minutes, you will feel your mind calming, your heart rate stabilizing, and stress simply fading away.

2. Rhythmic Breathing

Rhythmic breathing is one of the simplest yet highly effective techniques for combating stress and calming the mind. It involves synchronizing your breath, where the length of your inhale and exhale is equal. This even rhythm works like a gentle melody, soothing your nervous system and signaling to your body that everything is okay.

With this approach, you can connect with your breath and focus on the present moment, helping to push away anxiety and negative thoughts. It’s ideal for moments when you need quick relaxation or want to recharge your body with positive energy.

How to perform rhythmic breathing:

• Preparation: Sit comfortably, relax your shoulders, and close your eyes. Focus on calming your body and mind.
• Observe your breath: Gently observe your breathing—notice how you inhale and exhale without changing the rhythm.
• Count the time: After a few moments, start counting the seconds of your inhalation. For example, inhale for 4 seconds and then exhale for the same duration.
• Rhythm: Continue with the same rhythm for at least 5 minutes.

3. Ujjayi Breath

If you’re curious about how to calm stress and improve focus, then you need to discover Ujjayi breath. This breath, also known as the “ocean breath” due to its characteristic whispering sound, brings deep relaxation and renewal of body energy. The technique is not only simple but also wonderfully therapeutic—perfect for calming the mind and body in the fast pace of everyday life.

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In addition to regulating the nervous system, it helps release tension, improves circulation, and even aids in natural detoxification of the body. Interestingly, Ujjayi breath is often used in yoga postures (Asanas) because it helps maintain stability in both the body and mind.

How to perform Ujjayi breath:

• Positioning: Sit comfortably (or assume Sukhasana), relax your body, and close your mouth.
• Breath awareness: Breathe only through your nose and focus on your throat. Imagine the air gently passing through your throat as you inhale and exhale.
• Sound of the breath: Gently constrict your throat (glottis) to create a soft, whispering sound, similar to snoring or the sound of ocean waves. This sound is a key part of the Ujjayi technique.
• Check the technique: If the breath is performed correctly, you will feel your abdomen naturally contract.
• Time: Continue breathing for at least 5 minutes to fully relax.

Don’t be bothered by the sound of your breath—it’s part of the magic of Ujjayi breathing. If it feels strange at first, that’s completely normal. Practice regularly, and you’ll notice how quickly stress fades away and a sense of peace returns.

4. Bhramari Breathing Exercise – Bee Breath

Have you ever felt overwhelmed by anger, anxiety, or simply a sense of unease? Bhramari, also known as the bee breath, is a simple yet incredibly effective way to calm both the mind and body quickly. The characteristic vibration, resembling the hum of a bee, soothes the nervous system, relieves tension, and helps during moments when you need inner peace.

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Studies show that this technique reduces stress levels and helps calm the mind. Additionally, the sound vibrations stimulate the inner ear and brain, leading to deep relaxation. Even better? You can practice it anywhere—at home, in the office, or on the go.

How to Practice Bhramari:

• Comfortable Posture: Sit comfortably, relax your body, and calm your breath.
• Preparation: Close your eyes and relax your jaw (keeping your mouth closed). Begin observing your breath.
• Finger Position: Place both index fingers on the cartilage between your face and ears, gently pressing to block external sounds.
• Focus: Direct your attention to the area between your eyebrows, the center of your intuition.
• Bee Sound: Inhale through your nose and, during exhalation, create a humming sound (like a bee) that resonates throughout the front of your skull.
• Repetitions: Practice 5-10 times to feel relaxation.

5. Bhastrika

Have you ever heard of a breathing exercise known as the “breath of life” or “fire breath”? Bhastrika is not just a breathing technique but a powerful tool for enhancing your physical and emotional health. It involves rhythmic and powerful breathing that fills you with energy, detoxifies the body, and strengthens the nervous system.

This breath is like a natural detox. By rapidly exchanging oxygen and carbon dioxide, it cleanses the blood, improves lung function, and balances the body’s doshas (energies in Ayurveda). Moreover, it positively impacts digestion, helps with sinus issues, and can alleviate symptoms of bronchitis. No wonder it is also called the “yogic fire.”

How to Practice Bhastrika:

• Correct Posture: Sit comfortably in a position like Vajrasana (diamond pose) or Sukhasana (easy pose). Align your spine.
• Relaxation: Relax your body and close your eyes, allowing your mind to become calm and focused.
• Breath Preparation: Take a deep breath through your nose. Make sure both the inhalation and exhalation are equally strong.
• Rhythmic Breathing: Using your diaphragm, take several deep and forceful breaths in and out. With each inhalation, let your belly expand, and with each exhalation, contract it. During the breathing, you will hear a loud sound coming from your nose. Adjust the speed to suit your capacity.
• Repetitions: Practice in cycles of 10 repetitions. After each cycle, breathe calmly for a few moments and observe the sensations in your body.

6. Kapalbhati

Kapalbhati, which means “skull shining” in Sanskrit, is one of the most famous pranayama techniques. This exercise not only energizes you but also cleanses your body of toxins and clears your mind. Regular practice of this technique is said to improve concentration, balance emotions, and even increase your life force.

In addition to removing toxins from the body, Kapalbhati stimulates digestion, helps with weight loss, and improves metabolism. It also cleanses energy channels and prepares the mind for deeper meditation. If you ever feel tired or overwhelmed, this technique is excellent for quickly replenishing your inner energy.

How to Practice Kapalbhati:

• Preparation and Posture: Sit comfortably in a position such as Sukhasana or Vajrasana. Align your spine and relax your body. Close your eyes and focus on your breath.
• Start Breathing: Take a deep breath in through your nose.
• Forceful Exhalation: With short, forceful exhalations through the nose, contract your abdominal muscles inward. Inhalations will happen automatically and gently—let them occur without effort.
• Rhythm: Start slowly, with about 20 forceful exhales per minute. As you get used to it, you can increase the speed to 60 exhales per minute.
• Duration: Practice for 2-5 minutes in the beginning. As you gain more experience, you can gradually increase the time.