Deep Breathing Exercises & Techniques for Stress Relief

The Benefits of Deep Breathing

Taking slow, deep breaths can help relax the body and quiet the mind. Practicing deep breathing exercises has many proven benefits, including:

Lowers blood pressure and heart rate
Reduces feelings of stress and anxiety
Improves sleep
Boosts energy levels
Enhances focus and concentration

How to Practice Deep Breathing

Finding a comfortable position, either sitting or lying down, begin to inhale slowly through your nose. Allow your lungs to fully expand and your belly to rise. Pause for a couple seconds before slowly exhaling through pursed lips. Repeat this cycle for 5-10 minutes.

To get the most out of each breath, focus your attention on your breathing. Notice the sensation of air filling your lungs and abdomen. As thoughts enter your mind, gently return your focus to your breath.

Deep Breathing Exercises

4-7-8 Breathing

A simple deep breathing technique is 4-7-8 breathing:

Exhale completely through your mouth, making a whooshing sound.
Close your mouth and inhale quietly through your nose for a mental count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth, making a whooshing sound to a count of 8.

Repeat the cycle 3-4 times.

Abdominal Breathing

This exercise helps strengthen your diaphragm, the main muscle involved in breathing:

Lie on your back with your knees bent and hands resting below your rib cage.
Inhale slowly and deeply through your nose, feeling your abdomen press against your hands as your diaphragm contracts and descends.
Pause briefly then purse your lips and exhale slowly through your mouth.
Repeat for 5-10 breaths.

Morning Breathwork

Starting your day with deep breathing can set a tone of calm and focus:

Upon waking, sit comfortably with your spine straight.
Inhale slowly and deeply through your nose for a count of 5.
Pause for 2 counts.
Exhale slowly through your mouth for a count of 6.
Repeat 10 times.

FAQ

What are the benefits of deep breathing?

Deep breathing has many scientifically-proven benefits including lowering blood pressure, reducing anxiety, improving sleep quality, boosting energy, enhancing mental focus and more.

How often should I practice deep breathing?

Aim for 5-10 minutes of deep breathing exercises 1-2 times per day. Even just a few minutes here and there can have a meaningful impact over time.

When is the best time for deep breathing?

Anytime you feel stressed or anxious is a good time for deep breathing. Also try practicing first thing in the morning or before bedtime. Integrating deep breaths throughout your regular daily activities is also very effective.

What is the proper technique?

Inhale slowly and deeply through your nose, allowing your lungs to fully expand without straining. Pause briefly then exhale slowly through either your nose or mouth, pursing your lips. Focus your full attention on your breathing.

Are there apps to guide me?

Yes, there are many excellent deep breathing apps like Breathwrk, Prana Breath, and Breathing Zone which provide timed breathing exercises, reminders, logs and more to help guide your practice.