Search Here

Stress has a way of overstaying its welcome, affecting a person's mental and physical well-being. Fortunately, there are simple yet effective techniques to combat stress. Among these are breathing exercises, which can help regulate the body's response to stress and promote relaxation. 

A study from 2017 suggested that breathwork improves cognitive performance and reduces stress in healthy adults. The researchers also found that controlled breathing may mitigate health issues related to chronic stress. Breathing exercises promote mood, alertness and relaxation. They also mitigate anxiety, depression and anger symptoms. 

Here are some beginner-level breathing exercises that anyone can try to alleviate stress and promote overall well-being.

The 4-7-8 breath

One popular breathing technique for stress relief is the 4-7-8 breath. To perform this exercise, inhale through the nose for a count of 4, hold the breath for a count of 7, and then exhale through the mouth for a count of 8. This rhythmic breathing pattern can help calm the nervous system and reduce anxiety, making it an excellent tool for managing stress.

Box breathing

Another simple yet powerful breathing exercise is box breathing. Begin by inhaling deeply through the nose for a count of 4, then hold the breath for a count of 4. Next, exhale slowly through the mouth for a count of 4, and finally, pause for a count of 4 before repeating the cycle. The box breath can help clear the mind, improve focus, and promote a sense of calmness and relaxation.

Belly breath

The belly breath, or diaphragmatic breathing, involves breathing deeply into the belly rather than shallowly into the chest. To practice this technique, place one hand on the belly and the other on the chest. Inhale deeply through the nose, allowing the belly to rise as the lungs fill with air, then exhale slowly through the mouth, feeling the belly fall. Belly breathing promotes relaxation, reduces tension in the body, and helps alleviate stress.