Breathing Techniques to make yourself Stress Free

Breathing techniques are powerful tools for stress relief and relaxation. When we’re stressed, our bodies tend to go into a “fight or flight” response, increasing heart rate and shallow breathing. By practicing certain breathing exercises, we can trigger the body’s natural relaxation response, which can help reduce stress and anxiety. Here are some effective breathing techniques for stress relief:

Deep Belly Breathing (Diaphragmatic Breathing):

Deep Belly Breathing (Diaphragmatic Breathing)

  • Find a comfortable and quiet place to sit or lie down.
  • Place one hand on your chest and the other on your belly.
  • Inhale slowly through your nose, feeling your belly rise and expand while keeping your chest relatively still.
  • Exhale slowly through your mouth, feeling your belly fall.
  • Repeat this process, focusing on the sensation of your breath and the rise and fall of your belly. Aim for 5 to 10 minutes of practice.

4-7-8 Breathing:

4 7 8 Breathing

  • Sit or lie down in a comfortable position and close your eyes.
  • Inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth to a count of eight, making a “whoosh” sound.
  • This completes one breath. Now, inhale again and repeat the cycle for four breaths.

Box Breathing (Square Breathing):

Box Breathing (Square Breathing)

  • Find a quiet place to sit comfortably.
  • Inhale slowly through your nose for a count of four.
  • Hold your breath for a count of four.
  • Exhale slowly through your nose or mouth for a count of four.
  • Pause and hold your breath for another count of four.
  • Repeat this cycle for a few minutes, focusing on the rhythm and equal duration of each phase.

Alternate Nostril Breathing (Nadi Shodhana):

Alternate Nostril Breathing (Nadi Shodhana)

  • Sit comfortably with your spine straight.
  • Using your right thumb, close off your right nostril.
  • Inhale deeply and slowly through your left nostril.
  • Close your left nostril with your right ring finger and release your right nostril.
  • Exhale slowly and completely through your right nostril.
  • Inhale deeply and slowly through your right nostril.
  • Close your right nostril with your right thumb and release your left nostril.
  • Exhale slowly and completely through your left nostril.
  • This completes one cycle. Repeat for several rounds, keeping your breath gentle and even.

Visualization Breathing:

Visualization Breathing

  • Find a quiet and comfortable place to sit or lie down.
  • Close your eyes and take a few deep breaths.
  • As you inhale, visualize yourself breathing in positive energy, calmness, or any imagery that brings you peace.
  • As you exhale, visualize yourself releasing stress, tension, and negativity.
  • Continue this process, focusing on the visualization with each breath.

Calm Breathing (5-2-7):

Calm Breathing (5-2-7)

Inhale quietly and slowly for a count of five, hold your breath for two counts, and exhale slowly for a count of seven. This technique is useful for calming nerves before a stressful event.

Breath Counting:

Breath Counting

Sit comfortably and count each breath cycle. Inhale, then exhale, and count “one.” Inhale again, then exhale, and count “two.” Continue up to a count of ten, then start again from one. If you lose track or get distracted, gently return to “one” and resume counting.

Morning Breathing (Rapid Breath):

Morning Breathing (Rapid Breath)

This technique is a great way to energize yourself in the morning. Sit up straight, close your mouth, and take quick, deep breaths in and out through your nose. Aim for about 30 breaths in 15 seconds, then take a few normal breaths before repeating the cycle a few more times.


Remember, the key to these breathing techniques is to breathe slowly, deeply, and evenly. Focus on your breath and try to let go of any distracting thoughts. Practicing these techniques regularly can help you feel more relaxed, centered, and focused throughout the day. Choose the technique that resonates with you the most and incorporate it into your daily routine. Happy breathing!

Remember to practice these techniques regularly to build the habit and experience their full benefits. Breathing exercises can be done anywhere, at any time, making them accessible tools for managing stress in our daily lives.

Updated: 8th Aug’23