Relieve Stress Fast with These Easy Breathing Exercises

If you’re reading this, you might be feeling a little overwhelmed, stressed, or just plain tired from everything going on in your life right now.

Whether it’s work deadlines, relationship drama, financial stress, or just the feeling that life is moving too fast, stress seems to sneak up on all of us. But I’ve got some good news!

What if I told you that you could relieve stress right now with nothing but your breath? Yup, that’s right. No special equipment, no fancy meditation retreat, no supplements—just you and your lungs. Sound simple? That’s because it is.

But simple doesn’t mean ineffective. In fact, breathing exercises are one of the fastest, easiest, and most powerful ways to calm down and reduce stress.

Let’s dive in, shall we?

Why Breathing Is So Important for Stress Relief

Before we get into the exercises, let’s take a moment to chat about why breathing is so important when it comes to stress relief. Our breath is more than just something we do automatically—it’s directly connected to our nervous system.

When we’re stressed, our body goes into fight-or-flight mode, which speeds up our heart rate, makes our breathing shallow, and sends stress hormones like cortisol coursing through our veins.

But here’s the cool part: by consciously controlling our breath, we can actually flip the switch and tell our body it’s time to relax. It’s like having a built-in “calm down” button!

Breathing deeply signals the brain to activate the parasympathetic nervous system—also known as the “rest and digest” system. This system slows down your heart rate, lowers blood pressure, and makes you feel more relaxed. It’s literally the opposite of the stress response.

Isn’t that amazing?

Okay, now that you know just how amazing your breath can be, let’s get into the important part—the exercises!

The Ultimate List of Breathing Exercises

I’ve broken these exercises into categories so you can easily find what works best for you. Some are quick fixes you can do anywhere (even in line at the grocery store), while others are a bit more involved.

But they’re all super simple and only take a few minutes. Ready? Let’s go!

1. The Classic: Deep Belly Breathing

Let’s begin with the time-tested Deep Belly Breathing (also known as Diaphragmatic Breathing). You may have heard about it in yoga classes or during meditation sessions, but let me tell you—it’s seriously underrated for how much it can help you relax.

The key to this technique is that it focuses on breathing from your diaphragm (your belly) instead of your chest, which helps you take in more oxygen with each breath.

Now, the magic happens because most of us are shallow breathers—taking quick, small breaths that barely fill our lungs. But when you breathe deeply into your belly, you’re giving your body the oxygen it craves and signaling your brain to calm down.

How to do it:

• First, sit down or lie back in a comfy position. There’s no right or wrong way to position yourself as long as you feel relaxed and supported.
• Place one hand on your chest and the other hand on your belly. This helps you notice where you’re breathing from, which is super helpful if you’re new to this technique.
• Now, inhale deeply through your nose, and as you do, let your belly expand (as if you’re inflating a balloon). You want your belly to rise more than your chest—don’t worry if this feels weird at first!
• Slowly exhale through your mouth, allowing your belly to fall as you gently push the air out. Try to make this exhale as long and slow as possible, feeling the air leave your body like a wave ebbing back into the ocean.
• Repeat this cycle for 5 to 10 breaths, focusing on making each inhale and exhale deliberate and steady. The idea is to really slow down and savor each breath.

Why it works:

Deep Belly Breathing helps you engage your diaphragm, a large dome-shaped muscle located just below your lungs. When you activate this muscle, it allows your lungs to fully expand and take in more oxygen, which calms your nervous system.

The more oxygen your body receives, the less stressed you’ll feel. This type of breathing also gently massages the organs in your abdomen, which has a soothing effect on the body.

Plus, it helps shift your focus from whatever is stressing you out to the rhythm of your breath, which in itself is calming.

Another cool thing about this technique is that it gets you out of the habit of shallow chest breathing. Chest breathing is more common when we’re stressed, anxious, or rushing around.

It’s what your body defaults to when it’s in fight-or-flight mode. Deep belly breathing, on the other hand, invites your body into a more relaxed state, triggering your parasympathetic nervous system.

2. Box Breathing (aka Navy SEAL Breathing)

If you want something structured and rhythmic, Box Breathing is a fantastic option. Fun fact: Box Breathing is also known as Navy SEAL Breathing because it’s used by the military to help soldiers stay calm and focused during intense situations.

But don’t let that intimidate you—it’s incredibly easy to do and surprisingly calming. The idea behind Box Breathing is to create a balanced, symmetrical breathing pattern, which helps ground your mind and body.

Think of it as drawing a “box” with your breath, with each side of the box representing an inhale, a hold, an exhale, and another hold.

How to do it:

• Start by sitting upright in a comfortable position, keeping your back straight but not rigid. Imagine your body as a calm, centered pillar of strength.
• Inhale slowly through your nose for a count of four. Feel the air filling your lungs completely.
• Hold your breath for another count of four. This hold helps pause your thoughts and focus your attention on the stillness.
• Exhale slowly and evenly for a count of four, releasing all the air from your lungs.
• Hold your breath again for a count of four before starting the next inhale.
• Repeat this cycle 4 to 5 times, or as long as you like, keeping each part of the breath balanced and steady.

Why it works:

Box Breathing is a form of controlled breathing that works wonders for people who feel scattered or anxious. The beauty of this exercise lies in its simplicity and structure. It forces you to slow down and regulate your breath, which, in turn, helps regulate your mind.

By holding your breath at the top and bottom of each breath, you’re giving your brain a moment to pause and recalibrate. This pause is especially helpful for interrupting stress responses or racing thoughts.

When you box breathe, your heart rate begins to slow down, your muscles unclench, and your mind becomes clearer.

There’s also something very meditative about the rhythm of this technique. You’re essentially creating a calming loop for your breath, and this repetition creates a sense of security and stability.

No matter how chaotic your external environment may feel, your breath becomes this steady, reliable anchor that you can count on.

Plus, the regular cadence of Box Breathing is ideal if you’re feeling mentally overloaded and need to get grounded quickly. Just a few rounds can make you feel more centered, present, and able to think more clearly!

3. 4-7-8 Breathing: The Relaxing Breath

If you’re someone who struggles with falling asleep or winding down after a long day, then the 4-7-8 Breathing Technique is going to be your new best friend. This one’s a favorite among people who have trouble turning off their brain at night or feel jittery when they’re trying to relax.

Developed by Dr. Andrew Weil, this technique is designed to calm your nervous system, and it’s especially good at helping you drift off to sleep. In fact, some people even call it the “natural tranquilizer” for your nervous system.

Intrigued? Let’s break it down!

How to do it:

• Start by sitting or lying down in a comfortable position, preferably somewhere quiet where you won’t be disturbed. Close your eyes and let your body relax.
• Inhale through your nose for a count of 4, allowing your belly to expand as you breathe in.
• Hold your breath for a count of 7. This might feel a little long at first, but stick with it. The hold is where the magic happens.
• Exhale completely through your mouth, making a whooshing sound, for a count of 8. Try to get all the air out of your lungs during this exhale, as if you’re deflating a balloon.
• Repeat this cycle for 4 breaths, then gradually work your way up to more if it feels comfortable.

Why it works:

The 4-7-8 technique works like a sedative for your nervous system. By prolonging the exhale, you’re allowing your body to release more carbon dioxide and slow down your heart rate.

This triggers the relaxation response in your body, making it easier to unwind and let go of tension. The holding phase of the breath (the 7 count) is what really sets this technique apart because it gives your body a chance to absorb oxygen, which has a calming effect on your mind and body.

Another reason this technique is so effective is that it forces you to focus on your breath instead of whatever thoughts are racing through your mind.

By giving your brain something specific to focus on, like counting and timing your breath, you’re less likely to get stuck in a loop of anxious thoughts.

One of the best things about 4-7-8 breathing is how quickly it works. Many people find that just a few rounds of this technique can leave them feeling more grounded and ready to sleep, almost like flipping a switch.

If you ever find yourself lying awake at night, give this one a try—it’s a game-changer!

4. Alternate Nostril Breathing (Nadi Shodhana)

Next on our list is a technique with roots in ancient yogic practices: Alternate Nostril Breathing, also known as Nadi Shodhana. Don’t let the fancy name intimidate you—this technique is actually quite simple and incredibly effective at creating balance in your mind and body.

In yoga, it’s believed that the left and right nostrils correspond to different energies in the body—one side is cooling and calming, while the other is heating and energizing.

By breathing through each nostril alternately, you’re balancing these two energies, which can help clear your mind and leave you feeling more centered and peaceful.

How to do it:

• Sit comfortably with your spine straight and shoulders relaxed. Take a moment to close your eyes and settle in.
• Use your right thumb to close your right nostril. Inhale slowly and deeply through your left nostril.
• At the top of your inhale, close your left nostril with your right ring finger and release your right nostril. Exhale slowly through the right nostril.
• Now inhale through the right nostril, then close it with your thumb and exhale through the left nostril.
• This completes one cycle. Repeat this for 5–10 cycles, or longer if you’d like.

Why it works:

Alternate Nostril Breathing works wonders for balancing the body’s energy systems and calming the mind. Since this technique requires focused attention, it helps pull you out of any stressful thoughts and into the present moment.

It also creates a sense of harmony between the left and right hemispheres of your brain, which can leave you feeling more balanced both mentally and emotionally.

The alternating of nostrils is said to help “cleanse” your energy channels, which can be particularly helpful when you’re feeling scattered, anxious, or off-balance. This technique is also great for clearing your mind, especially if you’re feeling stuck or overwhelmed.

It gives you a break from any emotional or mental clutter and replaces it with a gentle, rhythmic pattern that’s grounding and soothing.

5. Lion’s Breath (Simhasana)

Ready to release some serious tension and have a little fun while you’re at it? Enter Lion’s Breath, also known as Simhasana in yoga. This one is not only a fantastic stress reliever but also a great way to get rid of pent-up frustration or anger.

With Lion’s Breath, you’ll let out a powerful exhale through your mouth, sticking your tongue out as far as you can and letting out a sound (a roar, if you will!). It’s almost like you’re releasing all your stress and worries in one big, satisfying burst.

How to do it:

• Find a comfortable seated position, either sitting on your heels or cross-legged.
• Take a deep breath in through your nose, filling your lungs completely.
• As you exhale, open your mouth wide, stick your tongue out, and forcefully push the air out with an audible “haaa” sound, like a roaring lion. Really go for it—no holding back!
• Repeat this 3–5 times, or as many times as it takes to feel a sense of release.

Why it works:

Lion’s Breath is all about catharsis. By making a sound as you exhale, you’re giving yourself permission to let go of all the built-up tension in your body.

It’s especially helpful if you’re feeling stuck, angry, or frustrated—those emotions have a way of tightening up the muscles in our face, neck, and chest.

Lion’s Breath helps to break that tension by giving you a physical and emotional release.

This technique also helps boost circulation, stretch the muscles in your face, and release any tightness in your throat. It’s impossible to take yourself too seriously while doing this, and sometimes that’s exactly what we need when we’re feeling stressed out.

Conclusion

Stress may be unavoidable, but feeling overwhelmed doesn’t have to be. Remember, your breath is always there—ready to bring you back to a place of peace.

You don’t need to wait for the perfect moment or setting to use these exercises. Anytime you feel the weight of stress creeping in, take a moment, breathe deeply, and remind yourself that you’re in control.

Life can be chaotic, but with every intentional breath, you create space for calm.

So, be kind to yourself. You’re doing the best you can, and now you have the power to find a little more peace—one breath at a time. You’ve got this!