Breath work is a calming strategy to help with stress. Breath work refers to deep, diaphragmatic breathing or belly breathing, which research suggests may trigger relaxation responses in the body. Breath work encompasses a range of breathing exercises designed to enhance physical, spiritual, and mental health.
Breathing exercises don’t have to take a lot of time out of your day. It’s just about setting aside time to pay attention to your breathing. Here are a few ideas to get started:
Begin with just 5 minutes a day, and increase your time as the exercise becomes easier and more comfortable.
If 5 minutes feels too long, start with just 2 minutes.
Practice multiple times a day. Schedule set times or practice conscious breathing as you feel the need.
The Science of Breath
“We all breathe all the time. The way that we breathe is what makes the difference — how we breathe,”
One well-researched breath work technique is diaphragmatic breathing. What makes it special is the way it can influence the entire body, especially the nervous system. When we are under stress — whether running from a predator or dealing with a particularly frustrating email — the brain turns on the sympathetic nervous system (SNS), which governs the flight, fight, or freeze response. You'll notice the activation of your SNS if you have shallow breathing, tense shoulders, increased blood pressure, or an upset stomach.
Countering the SNS is the parasympathetic nervous system (PNS), or the rest-and-digest response: essentially, your body in a state of calm. For example, when you release tension with a big sigh or exhalation, you may be able to reverse the fight-or-flight response and slip into a state of relaxation. “A sigh of relief releases carbon dioxide and literally changes the biochemistry in your brain,”
As you prepare to try deep-breathing practices, here are a few things to keep in mind -
Take It Easy at the StartThe most important thing is to start slow, start small, and work your way up. You want to condition your nervous system. Beginners should set a timer for one minute and avoid long meditations. Increase the time as you get used to breathe work.
Move the Breath to the BellyDeep breathing won’t make your shoulders or upper chest move dramatically. A sign that you’re engaging your diaphragm is that your lower abdomen is filling and emptying. Place a hand on your belly and practice pushing it in and out.
You Can’t Really Do It WrongWhatever technique it is, just the fact that we are paying attention to our breath bridges the gap from the sympathetic and parasympathetic nervous systems. At its most basic level, breath work floods the brain with oxygen and removes larger amounts of carbon dioxide — you can’t mess that up.
1. Pursed lip breathing
This simple breathing technique makes you slow down your breathing pace by having you apply deliberate effort in each breath.
You can practice pursed lip breathing at any time. It may be especially useful during activities such as bending, lifting, or stair climbing.
Practice using this breath 4 to 5 times a day when you begin so that you can correctly learn the breathing pattern.
To do it:
Relax your neck and shoulders.
Keeping your mouth closed, inhale slowly through your nose for 2 counts.
Pucker or purse your lips as though you were going to whistle.
Exhale slowly by blowing air through your pursed lips for a count of 4.
2. Diaphragmatic breathing
Diaphragmatic breathing (aka belly breathing) can help you use your diaphragm properly.
It may also help reduce stress and help with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions.
Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times daily.
When you begin, you may feel tired, but over time the technique should become easier and should feel more natural.
Lie on your back with your knees slightly bent and your head on a pillow.
You may place a pillow under your knees for support.
Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach pressing into your hand.
Keep your other hand as still as possible.
Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.
You can place a book on your abdomen to make the exercise more difficult. Once you learn how to do belly breathing lying down, you can increase the difficulty by trying it while sitting in a chair. You can then practice the technique while performing your daily activities.
3. Breath focus technique
This deep breathing technique uses imagery or focus words and phrases.
You can choose a focus word that makes you smile, feel relaxed, or is simply neutral. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.
As you build up your breath focus practice, you can start with a 10-minute session. Gradually increase the duration until your sessions are at least 20 minutes.
To do it:
Sit or lie down in a comfortable place.
Bring your awareness to your breaths without trying to change how you’re breathing.
Alternate between normal and deep breaths a few times. Notice any differences between normal breathing and deep breathing. Notice how your abdomen expands with deep inhalations.
Note how shallow breathing feels compared to deep breathing.
Practice your deep breathing for a few minutes.
Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale.
Let out a loud sigh with each exhale.
Begin the practice of breath focus by combining this deep breathing with imagery and a focus word or phrase that will support relaxation.
You can imagine that the air you inhale brings waves of peace and calm throughout your body. Mentally say, “Inhaling peace and calm.”
Imagine that the air you exhale washes away tension and anxiety. You can say to yourself, “Exhaling tension and anxiety.”
4. Lion’s breathe
Lion’s breath is an energizing yoga breathing practice that is said to relieve tension in your chest and face.
It’s also known in yoga as Lion’s Pose or Simhasana in Sanskrit.
To do this:
Come into a comfortable seated position. You can sit back on your heels or cross your legs.
Press your palms against your knees with your fingers spread wide.
Inhale deeply through your nose and open your eyes wide.
At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “haaa” sound.
You can turn your gaze to look at the space between your eyebrows or the tip of your nose.
Do this breath 2 to 3 times.
5. Alternate nostril breathing
Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a breathing practice for relaxation.
Alternate nostril breathing has been shown to enhance cardiovascular function and lower heart rate.
Nadi Shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.
To do this:
Choose a comfortable seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
After an exhale, use your right thumb to gently close your right nostril.
Inhale through your left nostril and then close your left nostril with your right pinkie and ring fingers.
Release your thumb and exhale out through your right nostril.
Inhale through your right nostril and then close this nostril.
Release your fingers to open your left nostril and exhale through this side.
This is one cycle.
Continue this breathing pattern for up to 5 minutes.
Finish your session with an exhale on the left side.
6. Equal breathing
Equal breathing is known as Sama Vritti in Sanskrit. This breathing technique focuses on making your inhales and exhales the same length. Making your breath smooth and steady can help bring about balance and equanimity.
You should find a breath length that is not too easy and not too difficult. You also don’t want it to be too fast in order to maintain it throughout the practice. Usually, this is between 3 and 5 counts.
Once you get used to equal breathing while seated, you can do it during your yoga practice or other daily activities.
To do it:
Choose a comfortable seated position.
Breathe in and out through your nose.
Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
You can add a slight pause for breath retention after each inhale and exhale if you feel comfortable. (Normal breathing involves a natural pause.)
Continue practicing this breath for at least 5 minutes.
7. Resonant or coherent breathing
Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5.
Breathing at this rate maximizes your heart rate variability (HRV), reduces stress, and can reduce symptoms of depression when combined with Iyengar yoga.
To do this:
Inhale for a count of 5.
Exhale for a count of 5.
Continue this breathing pattern for at least a few minutes.
8. Sitali breath
This yoga breathing practice you lower your body temperature and relax your mind.
Slightly extend your breath in length but don’t force it. Since you inhale through your mouth during Sitali breath, you may want to choose a place to practice that’s free of any allergens that affect you and air pollution.
To do this:
Choose a comfortable seated position.
Stick out your tongue and curl your tongue to bring the outer edges together.
If your tongue doesn’t do this, you can purse your lips.
Inhale through your mouth.
Exhale out through your nose.
Continue breathing like this for up to 5 minutes.
9. Deep breathing
Deep breathing helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you to breathe in fresher air. It may help you to feel more relaxed and centred.
To do this:
While standing or sitting, draw your elbows back slightly to allow your chest to expand.
Take a deep inhalation through your nose.
Retain your breath for a count of 5.
Slowly release your breath by exhaling through your nose.
10. Humming bee breath (Bhramari)
This yoga breathing practice’s unique sensation helps create instant calm and is especially soothing around your forehead.
Some people use humming bee breath to relieve frustration, anxiety, and anger. Research shows it may reduce your heart rate, think more clearly, and feel less irritable or stressed.
Of course, you’ll want to practice it in a place where you’re free to make a humming sound.
To do this:
Choose a comfortable seated position.
Close your eyes and relax your face.
Place your first fingers on the tragus cartilage that partially covers your ear canal.
Inhale and gently press your fingers into the cartilage as you exhale.
Keeping your mouth closed, make a loud humming sound.
Continue for as long as is comfortable.
11. 4-7-8 breathing technique
When it’s hard to sleep, focusing on your breath may help. Here’s how to practice the 4-7-8 breathing technique:
Allow your lips to part gently.
Exhale completely, making a breathy whoosh sound as you do.
Press your lips together as you silently inhale through the nose for a count of 4 seconds.
Hold your breath for a count of 7 seconds.
Exhale again for a full 8 seconds, making a whooshing sound throughout.
Repeat 4 times when you first start. Eventually, work up to 8 repetitions.
The takeaway
You can try most of these breath exercises right away. Take the time to experiment with different types of breathing techniques. Dedicate a certain amount of time at least a few times per week. You can do these exercises throughout the day.