Breathing exercises are powerful tools for relaxation, focus, and overall well-being. They can help reduce stress, improve lung function, and bring mindfulness into your daily routine. Below are various breathing techniques, their benefits, and how to practice them.
1. Diaphragmatic Breathing (Belly Breathing)
What it is: A method that engages the diaphragm to promote deeper and more efficient breathing.
Best for: Relaxation, lowering stress, and improving lung capacity.
How to practice:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your stomach.
- Inhale deeply through your nose, ensuring your stomach rises while your chest stays still.
- Exhale slowly through pursed lips, feeling your stomach fall.
- Repeat for 5–10 minutes[1][4].
2. Alternate Nostril Breathing (Nadi Shodhana)
What it is: A yoga breathing technique that balances the mind and body.
Best for: Reducing anxiety, enhancing focus, and calming the nervous system.
How to practice:
- Sit comfortably with a straight spine.
- Close your right nostril with your thumb and inhale through the left nostril.
- Close the left nostril with your ring finger, release the right nostril, and exhale through it.
- Inhale through the right nostril, close it, and exhale through the left nostril.
- Repeat for 5–10 minutes[1][5].
3. Box Breathing (Square Breathing)
What it is: A structured technique involving equal durations of inhaling, holding, exhaling, and pausing.
Best for: Stress relief and improving focus.
How to practice:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Pause for 4 seconds before repeating the cycle[8].
4. Breath of Fire (Fire Breathing)
What it is: A dynamic yoga technique involving rapid exhalations and passive inhalations.
Best for: Boosting energy, improving focus, and strengthening abdominal muscles.
How to practice:
- Sit upright with a straight spine.
- Inhale naturally and exhale quickly by contracting your lower belly (like panting).
- Continue this cycle rapidly for 30 seconds to 2 minutes[1][6].
5. 4-7-8 Breathing Technique
What it is: A method to promote relaxation by extending exhalation longer than inhalation.
Best for: Reducing anxiety and aiding sleep.
How to practice:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale forcefully through pursed lips for 8 seconds with a “whoosh” sound.
- Repeat up to 4 times[7].
6. Ocean Breathing (Ujjayi Breath)
What it is: A meditative breathing exercise that creates a soothing sound like ocean waves by constricting the throat slightly during breathing.
Best for: Calming the mind and body during yoga or meditation practices.
How to practice:
- Inhale deeply through the nose while constricting your throat slightly to create a soft “rushing” sound. Keep your mouth closed during this process.
- Exhale in the same manner.
- Focus on making both inhalation and exhalation equal in duration[1].
7. Three-Part Breathing (Dirga Pranayama)
What it is: A layered breathing exercise that fills different parts of the lungs sequentially—belly, ribcage, then upper chest.
Best for: Grounding yourself in the present moment and increasing lung awareness.
How to practice:
- Inhale into your belly so it expands (one-third of breath).
- Continue inhaling into your ribcage (another third).
- Finish by filling your upper chest (final third).
- Exhale fully in reverse order[1].
8. Single Nostril Breathing
What it is: A simplified version of alternate nostril breathing using only one nostril at a time.
Best for: Relaxation and activating the parasympathetic nervous system.
How to practice:
- Close one nostril with a finger.
- Inhale deeply through the open nostril.
- Switch sides after each breath cycle[1].
9. Double Breathing Technique
What it is: A quick two-step inhalation followed by a two-step exhalation.
Best for: Boosting energy levels in the morning or combating sluggishness.
How to practice:
- Take a short inhale followed by a longer inhale through the nose.
- Exhale in two steps: a short exhalation followed by a longer one.
- Repeat five times before pausing briefly[1].
Incorporating these breathing techniques into your daily routine can significantly enhance mental clarity, physical health, and emotional well-being! Whether you’re looking to relax or energize yourself, there’s a method tailored just for you!
CITATIONS/LINKS and RESOURCES:
[1] https://nhsa.org/wp-content/uploads/2022/08/3.-Exercise_9-Breathing-Techniques.pdf
[2] https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf
[3] https://www.nm.org/healthbeat/healthy-tips/4-breathing-techniques-for-better-health
[4] https://www.healthline.com/health/diaphragmatic-breathing
[5] https://www.webmd.com/balance/what-to-know-about-alternate-nostril-breathing
[6] https://www.masterclass.com/articles/breath-of-fire-technique-guide
[7] https://www.medicalnewstoday.com/articles/324417
[8] https://www.webmd.com/balance/what-is-box-breathing
[9] https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/resource-library/pursed-lip-breathing-video
[10] https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/resource-library/belly-breathing-video
[11] https://www.verywellmind.com/abdominal-breathing-2584115
[12] https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing
[13] https://www.healthline.com/health/breathing-exercise
[14] https://www.physio-pedia.com/Breathing_Exercises
[15] https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
[16] https://www.mercycare.org/bhs/employee-assistance-program/eapforemployers/resources/4-deep-breathing-exercises-for-relaxation/
[17] https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
[18] https://www.nhsinform.scot/healthy-living/mental-wellbeing/stress/breathing-and-relaxation-exercises/
[19] https://www.youtube.com/watch?v=tEmt1Znux58
[20] https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
[21] https://www.hopkinsmedicine.org/breathlessness-clinic/breathing-techniques
[22] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises
[23] https://www.mskcc.org/cancer-care/patient-education/breathing-exercises
[24] https://middlepathcounselingmo.com/wp-content/uploads/2025/04/4345a-typesofbreathingexercises-3×22-1.jpg
[25] https://www.youtube.com/watch?v=JwRaIrAT4Bo
[26] https://www.healthline.com/health/alternate-nostril-breathing
[27] https://yogainternational.com/article/view/joyous-mind
[28] https://www.healthline.com/health/breath-of-fire-yoga
[29] https://www.youtube.com/watch?v=m552zZqw0PQ
[30] https://www.physio-pedia.com/Pursed_Lip_Breathing
[31] https://www.youtube.com/watch?v=7Ep5mKuRmAA
[32] https://www.medicalnewstoday.com/articles/diaphragmatic-breathing
[33] https://www.medicalnewstoday.com/articles/alternate-nostril-breathing
[34] https://www.webmd.com/balance/what-is-breath-of-fire-yoga
[35] https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress
[36] https://www.webmd.com/balance/types-of-breathing-exercises
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