Breathe Easy: 5 Stress-Busting Exercises for Everyone

Key Benefits of Breathing Exercises

• Lowers heart rate and blood pressure 
• Reduces stress hormone levels
• Improves immune system function 
• Increases focus and concentration
• Activates the body's relaxation response
• Helps manage anxiety and depression symptoms
• Improves sleep quality
• Enhances overall well-being

Why Breathing Matters

When we're stressed, we often breathe quickly and shallowly. This can make us feel more anxious. By focusing on our breath, we can help our body relax. Controlled breathing turns on the part of our nervous system that helps us calm down.

Breathwork coaching can help you learn these techniques better. A coach can show you different ways to breathe and how to use them in different situations.

5 Basic Breathing Techniques

1. Belly Breathing

This is the most basic breathing exercise. It's also called diaphragmatic breathing:

1. Sit or lie comfortably
2. Put one hand on your belly and one on your chest
3. Breathe in through your nose, feeling your belly rise
4. Breathe out through your mouth, feeling your belly fall
5. Do this 5-10 times

Try this for 5-10 minutes every day to feel less stressed.

2. Box Breathing

This technique is great for quick stress relief:

1. Breathe in for 4 counts
2. Hold for 4 counts
3. Breathe out for 4 counts
4. Hold for 4 counts
5. Repeat 4 times

Box breathing can help you feel calm before important events, like tests or presentations.

3. Work Stress Breather

Try this quick exercise at your desk:

1. it up straight
2. Breathe in through your nose for 5 counts
3. Hold for 2 counts
4. Breathe out through your mouth for 7 counts
5. Repeat 3-5 times

This 5-2-7 breathing can help you focus better at school or work.

4. Sleepy Time Breath

Use this calming technique in bed to help you sleep:

1. Lie on your back
2. Put one hand on your belly
3. Breathe in through your nose for 4 counts
4. Breathe out through your mouth for 8 counts
5. Repeat until you feel sleepy

This can help you relax and fall asleep easier.

5. Cooling Breath

1. This technique can help you cool down when it's hot:
2. Curl your tongue like a tube (or purse your lips if you can't)
3. Breathe in through your mouth over your tongue
4. Close your mouth and breathe out through your nose
5. Repeat 5-10 times

For more cooling breath techniques, check out our cooling breath guide.

Making Breathing Exercises a Habit

To get the most out of breathing exercises, practice them regularly. Here are some tips:

1. Set a daily reminder on your phone
2. Practice for 5-10 minutes each morning
3. Use breathing exercises during breaks at school
4. Practice before meals
5. Use breathwork to transition between activities

Remember, everyone is different. Find what works best for you. 

Conclusion: Your Breath, Your Power

Breathing exercises are a simple but powerful way to manage stress. They're free and always available. By controlling your breath, you're controlling your stress. Start small, keep practicing, and watch how a few minutes of focused breathing each day can help you feel better.

Want to learn more? Talk to our expert coaches and learn how to use your breath to feel your best.