8 Best Breathing Exercises for Stress and Anxiety

Stress has a sneaky way of creeping into our lives. It might show up during a busy day at work, an argument with a loved one, or even when everything seems fine on the outside. The truth is, our bodies and minds often hold tension we don’t even notice.

That’s where breathing comes in. Yes, the same thing you do every second without thinking about it can become your most powerful tool for calming the mind and easing anxiety.

The way you breathe affects how you feel. Shallow, rapid breathing signals stress. Deep, slow breathing signals safety and calm. When done intentionally, breathing exercises can lower your heart rate, relax your muscles, and help you feel more in control.

In this blog, I’ll walk you through 8 of the best breathing exercises for stress and anxiety. They’re simple, quick, and you can do them anywhere — at home, at your desk, or even in the car. All you need is a few quiet minutes and a little attention.

Why Breathing Matters for Mental Health

Your breath is like a remote control for your nervous system. When you’re anxious or stressed, your body activates the “fight or flight” mode. Your heart races, your breath becomes shallow, and your muscles tense up.

But when you slow down your breath, you tell your body that it’s safe. This activates your “rest and digest” mode. Your heart slows, your muscles soften, and your mind begins to calm.

Regular practice of breathing exercises can help you:

• Lower blood pressure
• Sleep better
• Feel calmer in daily life
• Improve focus and clarity
• Handle anxiety or panic attacks

Now, let’s explore the exercises.

1. Box Breathing (Square Breathing)

Box breathing is a favorite among athletes and Navy SEALs for staying calm under pressure. It’s easy to remember and effective.

How to Do It:

1. Inhale for 4 counts
2. Hold for 4 counts
3. Exhale for 4 counts
4. Hold for 4 counts
5. Repeat for 4 rounds or more

What It Helps With:

• Reduces stress instantly
• Improves concentration
• Creates a sense of stability

2. 4-7-8 Breathing

This is often called the “relaxing breath” and is especially useful before sleep.

How to Do It:

1. Inhale through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale slowly through your mouth for 8 seconds
4. Repeat for 4 to 6 rounds

What It Helps With:

• Calms the nervous system
• Helps with falling asleep
• Slows heart rate

3. Diaphragmatic Breathing (Belly Breathing)

Most people breathe from their chest, especially when they’re anxious. Belly breathing brings breath down to the diaphragm, where it belongs.

How to Do It:

1. Sit or lie down comfortably
2. Place one hand on your chest and one on your belly
3. Inhale deeply through your nose, letting your belly rise
4. Exhale through your mouth, letting your belly fall
5. Practice for 5 to 10 minutes daily

What It Helps With:

• Reduces tension
• Improves oxygen flow
• Increases self-awareness

4. Alternate Nostril Breathing (Nadi Shodhana)

This is a traditional yoga breathing technique that helps balance your mind and body.

How to Do It:

1. Sit comfortably and place your right thumb on your right nostril
2. Inhale through the left nostril
3. Close the left nostril with your ring finger, release the right
4. Exhale through the right nostril
5. Inhale through the right nostril, close it, and exhale through the left
6. Repeat for 5 to 10 rounds

What It Helps With:

• Clears the mind
• Balances both sides of the brain
• Improves focus

5. Equal Breathing (Sama Vritti)

This exercise is all about balance. Inhale and exhale for the same length of time.

How to Do It:

1. Inhale through the nose for 4 counts
2. Exhale through the nose for 4 counts
3. Increase to 6 or 8 counts if comfortable
4. Repeat for 5 minutes

What It Helps With:

• Creates inner balance
• Helps with racing thoughts
• Improves breath control

6. Ocean Breathing (Ujjayi Breath)

Known as the “victorious breath,” this technique creates a soothing sound that mimics ocean waves.

How to Do It:

1. Inhale through your nose deeply
2. Slightly constrict your throat and exhale slowly through your nose, making a soft “ha” sound
3. Continue this rhythm for 3 to 5 minutes

What It Helps With:

• Enhances mindfulness
• Soothes anxiety
• Grounds your attention

7. Humming Bee Breath (Bhramari)

This one might sound unusual, but it’s incredibly calming and a great way to shift out of anxious energy.

How to Do It:

1. Sit comfortably and close your eyes
2. Inhale deeply through your nose
3. As you exhale, make a soft humming sound like a bee
4. Feel the vibration in your head and face
5. Repeat for 5 to 10 rounds

What It Helps With:

• Calms the mind
• Soothes the nervous system
• Releases mental fatigue

8. Three-Part Breath (Dirga Pranayama)

This breathing technique involves filling your belly, ribs, and chest one after the other, then exhaling completely.

How to Do It:

1. Inhale into your belly
2. Continue inhaling into your ribs
3. Finish the inhale by filling the upper chest
4. Exhale in reverse: chest, ribs, belly
5. Practice for 5 minutes

What It Helps With:

• Full body relaxation
• Enhances breath awareness
• Helps break shallow breathing habits

Breathing Techniques at a Glance

Breathing Exercise	Duration	Best Time to Use	Key Benefit
Box Breathing	1 to 5 minutes	During stressful moments	Quick calm and focus
4-7-8 Breathing	2 to 4 minutes	Before bed	Deep relaxation, sleep aid
Diaphragmatic Breathing	5 to 10 minutes	Anytime you feel tense	Grounding and muscle release
Alternate Nostril	5 to 10 rounds	Morning or mid-day break	Mental clarity and balance
Equal Breathing	5 minutes	During meditation or yoga	Mind-body harmony
Ocean Breathing	3 to 5 minutes	During yoga or reflection	Calms anxiety, improves focus
Humming Bee Breath	2 to 5 minutes	After a stressful event	Nervous system reset
Three-Part Breath	5 minutes	Before or after meditation	Deep full-body relaxation

How to Start a Breathing Practice

You don’t need to do all eight of these exercises every day. Just start with one or two that feel good for you. The key is consistency. Even 5 minutes each day can make a noticeable difference over time.

Tips for Beginners:

• Find a quiet spot: Choose a calm space with no distractions
• Set a timer: Start with 3 to 5 minutes and slowly increase
• Close your eyes: Helps focus inward and blocks distractions
• Use a journal: Track how you feel before and after each session
• Don’t force it: If you get dizzy or uncomfortable, stop and return to normal breathing

Long-Term Mental Health Benefits

When practiced regularly, breathing exercises can lead to:

Physical Benefits:

• Lower blood pressure
• Reduced muscle tension
• Better digestion and circulation

Mental Benefits:

• Fewer panic attacks
• Increased emotional control
• Clearer thinking and memory

Emotional Benefits:

• More patience and inner peace
• Better self-awareness
• Deeper connection to the present moment

Breathing might seem too simple to be powerful, but once you experience the calm that comes after a few minutes of focused breath, you’ll understand the magic.

Final Thoughts

Stress is a part of life, but staying stuck in it doesn’t have to be. These breathing exercises are free, easy, and always available to you. Whether you’re dealing with daily anxiety or just looking for a way to slow down and reconnect, your breath is your best anchor.

You don’t need to be perfect. You just need to begin. One breath at a time.

Try a few of these exercises today and see how you feel. You might be surprised by how quickly your body and mind respond with just a little bit of care.