Deep Breathing Exercise to Relieve Stress and Anxiety

1. Diaphragmatic Breathing (Abdominal Breathing)

This technique focuses on using your diaphragm, a muscle located just below your lungs, to promote a fuller and more relaxed breath. Diaphragmatic breathing can slow your heart rate, lower blood pressure, and bring a sense of calm by engaging your parasympathetic nervous system (responsible for rest and relaxation).

• Instructions:

  1. Sit or lie down in a comfortable position, placing one hand on your chest and the other on your abdomen.

  2. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs. The hand on your chest should stay relatively still.

  3. Exhale slowly through your mouth, feeling your abdomen fall as you release all the air.

  4. Repeat this cycle for 5-10 minutes, focusing on the rise and fall of your abdomen.

     

2. Box Breathing (Square Breathing)

Box breathing is a structured, rhythmic technique that is often used by the military and athletes to help stay focused and manage stress. This method helps regulate the breath, which can create a sense of stability and control. Box breathing also helps reset your focus, making it ideal for managing stress in moments of high tension.

• Instructions:

  1. Sit comfortably with your spine straight.

  2. Inhale through your nose for a count of 4, filling your lungs.

  3. Hold your breath for another count of 4.

  4. Exhale slowly through your mouth for a count of 4.

  5. Hold again for a count of 4.

  6. Repeat this cycle 5-6 times or until you feel more relaxed.

     

3. 4-7-8 Breathing

This breathing exercise is designed to help you relax by slowing down your heart rate and calming the nervous system. It’s also great for promoting better sleep. The 4-7-8 pattern elongates the exhale, which activates the vagus nerve, helping to reduce heart rate and ease tension in the body.

• Instructions:

  1. Start by sitting comfortably.

  2. Close your eyes and inhale quietly through your nose for a count of 4.

  3. Hold your breath for a count of 7.

  4. Exhale completely through your mouth, making a whoosh sound, for a count of 8.

  5. Repeat for at least 4 cycles, or until you feel calm.

     

4. Alternate Nostril Breathing (Nadi Shodhana)

This traditional yoga breathing technique is known for balancing the body’s energy and calming the mind. Alternate nostril breathing can help improve focus and mental clarity, relieve anxiety, and balance the left and right hemispheres of the brain.

• Instructions:

  1. Sit in a comfortable position and relax.

  2. Use your right thumb to close your right nostril.

  3. Inhale deeply through your left nostril for a count of 4.

  4. Close your left nostril with your ring finger, and hold your breath for a count of 4.

  5. Release your right nostril and exhale slowly for a count of 4.

  6. Inhale through the right nostril, close it, hold for 4, and exhale through the left.

  7. Repeat this sequence for 5-10 cycles.

     

5. Visualisation Breathing

This technique combines deep breathing with visualisation to promote a deeper sense of relaxation. Visualisation breathing allows you to engage your mind, redirecting focus from anxious thoughts to calming imagery, which enhances relaxation.

• Instructions:

  1. Close your eyes and begin to breathe deeply.

  2. As you inhale, imagine a calm light or colour filling your body with warmth and peace.

  3. As you exhale, picture any stress or tension leaving your body, carried away by the breath.

  4. Continue this visualisation for 5-10 minutes.