5 Breathwork Exercises to Relieve Stress

Breathing is something that we all do. Constantly. Every day, all day. All of our bodies engage in the act of breathing. 

We all know that breathing is essential for our physical well-being. But, few of us realize just how important breathing can be for our mental wellness. How well we breathe can affect our mood, physical and emotional responses, anxiety levels, and responses to stress.

The good news is, there are ways that we can focus our breathing to improve our health. Primarily, through breathwork exercises.

How Do Breathwork Exercises Relieve Stress?

Breathwork is a type of meditative practice that helps mindfully engage us in our breathing.  These exercises are easy and can be done anywhere. The benefits of breathwork exercises are endless and include:

• Stress and anxiety relief

• Feelings of relaxation and/or calmness

• Lower blood pressure

• Lower heart rate

When we are stressed, our breathing becomes shallow, which can increase our response to the stress. Shallow breathing upsets the balance of oxygen and carbon dioxide, which causes muscle tension, increased heart rate and blood pressure, dizziness, and can lead to panic attacks.

Deep breathing, on the other hand, stimulates the peripheral nervous system, which is responsible for heart rate, breathing, blood flow, and digestion. So when we pause and take a deep breath, it sends a message to our brains telling us to calm down and relax.

5 Breathwork Exercises to Relieve Stress

If you want to use breathwork as a form of stress relief, Nalaverse recommends trying out different breathing exercises first to see what works best for you. Breathwork is most successful when you find exercises that you enjoy. Here are a few we recommend:

1. Belly Breathing

Abdominal breathing, or belly breathing, is an exercise that can relieve stress in those moments you feel overwhelmed. This exercise slows the heart rate and lowers blood pressure. It will take some practice, but in stressful moments, it is the perfect way to relax and re-center. To practice belly breathing, do the following:

• Place one hand on your belly and one hand on your chest.

• Inhale deeply through your nose. Focus on inflating your diaphragm, not your chest. You should feel a slight stretch in your lungs.

• Now, slowly exhale.

• Repeat this exercise for 10 minutes, or whenever you feel anxious. 

2. Equal Breathing

In Sanskrit, equal breathing is called sama vritti. The focus of this breathing exercise is to bring about balance. Inhales and exhales are equal in length, making it a great way to relax and truly focus on your breathing. One of the good things about this exercise is that you determine how long the breath is. Breathing at a pace that is most comfortable for you. The recommended breath length is 3 to 5 counts, but you can adjust as needed.

To practice equal breathing, do the following:

• Get into a comfortable seated position.

• Inhale and exhale through your nose.

• Count the time for inhaling and exhaling, and make sure they are equal. You can also use a word or phrase to repeat while inhaling and exhaling.

• If you like, add a pause or small breath retention between each inhale and exhale.

• Repeat this exercise for at least five minutes.

Many people practice equal breathing while meditating or doing yoga.

3. Pursed Lip Breathing

Pursed lip breathing is a simple exercise that forces you to slow down and take each breath deliberately. While you can practice pursed lip breathing anytime, anywhere, it is most useful when you are engaged in another activity while you breathe. It can also improve breathing for people who have asthma or chronic obstructive pulmonary disease (COPD). To practice a pursed lip breathing exercise, do the following:

• Relax your neck and lower your shoulders.

• With your mouth closed, breathe in slowly through your nose. Count to two.

• Purse (pucker) your lips as you would if you were whistling.

• Exhale slowly through your pursed lips while counting to four.

4. Breath Focus

The breath focus technique focuses on a word, phrase, or image to help you feel relaxed or neutral. For example, by focusing on a single word, we can let go of passing thoughts and bring our attention to the moment. You can choose any word that you connect with for this technique. To practice the breath focus exercise, do the following:

• Find a comfortable position sitting or lying down.

• Without changing your breathing pattern, focus on your breath.

• Alternate between your normal breath and deep breaths. Take note of how your body feels and responds to each.

• Practice deep breathing for a few minutes.

• While deep breathing, place one hand just below your belly button. Note how your belly moves with each inhale and exhale.

• When you exhale, let out a loud sigh

• Now focus on your word, phrase, or imagery as you breathe deeply.

• Imagine waves of calm moving throughout your body and mind.

As you exhale, imagine releasing your stress and tension.

5. Alternate Nostril Breathing

Alternate nostril breathing is known in Sanskrit as nadi shodhana pranayama. It is a breathing exercise designed for relaxation. It can also help improve heart health and lower heart rate. If you are feeling stressed, this is a great exercise to try. To practice alternate nostril breathing, do the following:

• Find a comfortable position (preferably seated)

• Lift your right hand to your nose. Press your first and middle fingers downward, toward your palm. Leave your other fingers extended.

• Exhale once, and use your thumb to close your right nostril.

• Take a deep breath through your left nostril, then close that nostril with your ring and pinky fingers.

• Release your thumb and breathe out through your right nostril.

• Now inhale through your right nostril and then close it.

• Release your fingers on the left side, and exhale here.

• This is one cycle. You can continue this pattern for up to five minutes.

Find Peace in the Nalaverse

If you are like so many of us, starting a new exercise routine can be stressful in and of itself. Including exercise routines that focus on your mental wellness and quality of life. Nalaverse offers a range of yoga, meditation, and breathwork classes that can help you relieve stress and find inner peace. Our community supports one another and offers a safe space to release what no longer serves you to find the happy and full life that we all deserve.