If you’re interested in trying breathing exercises to reduce stress or improve your lung function, there are several ways to start. To make it easier, begin with those you find most enjoyable.
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Breathing exercises don’t have to take a lot of time out of your day. It’s just about setting aside time to pay attention to your breathing. Here are a few ideas to get started:
Read on to learn how to do 10 different breathing exercises. You may find that certain respiratory exercises appeal to you right away.
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1. Pursed lip breathing
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This simple breathing technique makes you slow down your breathing pace by having you applyTrusted Source deliberate effort in each breath.
You can practice pursed lip breathing at any time. It may be especially useful during activities such as bending, lifting, or stair climbing.
Practice using this breath 4 to 5 times a day when you begin so that you can correctly learn the breathing pattern.
To do it:
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Diaphragmatic breathing (aka belly breathing) can help you use your diaphragm properly. Do belly breathing exercises when you’re feeling relaxed and rested.
A 2020 meta-analysisTrusted Source shows this type of breathing is particularly helpful in people with breathing challenges due to chronic obstructive pulmonary disease (COPD), heart problems, or cancer.
It may also help reduce stress and help with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions.
Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times daily.
When you begin, you may feel tired, but over time the technique should become easier and should feel more natural.
You can place a book on your abdomen to make the exercise more difficult. Once you learn how to do belly breathing lying down, you can increase the difficulty by trying it while sitting in a chair. You can then practice the technique while performing your daily activities.
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This deep breathing technique uses imagery or focus words and phrases.
You can choose a focus word that makes you smile, feel relaxed, or is simply neutral. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.
As you build up your breath focus practice, you can start with a 10-minute session. Gradually increase the duration until your sessions are at least 20 minutes.
To do it:
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Lion’s breath is an energizing yoga breathing practice that is said to relieve tension in your chest and face.
It’s also known in yoga as Lion’s Pose or Simhasana in Sanskrit.
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5. Alternate nostril breathing
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Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a breathing practice for relaxation.
Alternate nostril breathing has been shown to enhance cardiovascular function and lower heart rate.
Nadi Shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.
To do this:
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Equal breathing is known as Sama Vritti in Sanskrit. This breathing technique focuses on making your inhales and exhales the same length. Making your breath smooth and steady can help bring about balance and equanimity.
Research on older adults with high blood pressure showed that this technique may help improve mental well-being and increase the oxygen supply to the brain and lungs.
You should find a breath length that is not too easy and not too difficult. You also don’t want it to be too fast in order to maintain it throughout the practice. Usually, this is between 3 and 5 counts.
Once you get used to equal breathing while seated, you can do it during your yoga practice or other daily activities.
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7. Resonant or coherent breathing
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Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5.
Breathing at this rate maximizes your heart rate variability (HRV), reduces stress, and, according to one 2017 study, can reduce symptoms of depression when combined with Iyengar yoga.
To do this:
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This yoga breathing practice helps you lower your body temperature and relax your mind.
Slightly extend your breath in length but don’t force it. Since you inhale through your mouth during Sitali breath, you may want to choose a place to practice that’s free of any allergens that affect you and air pollution.
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Deep breathing helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you to breathe in fresher air. It may help you to feel more relaxed and centered.
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10. Humming bee breath (Bhramari)
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This yoga breathing practice’s unique sensation helps create instant calm and is especially soothing around your forehead.
Some people use humming bee breath to relieve frustration, anxiety, and anger. Research shows it may help reduceTrusted Source your heart rate, think more clearly, and feel less irritable or stressed.
Of course, you’ll want to practice it in a place where you’re free to make a humming sound.
To do this:
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You can try most of these breath exercises right away. Take the time to experiment with different types of breathing techniques. Dedicate a certain amount of time at least a few times per week. You can do these exercises throughout the day.
Check in with your doctor if you have any medical concerns or take medications. If you want to learn more about breathing practices, you can consult a respiratory therapist or a yoga teacher who specializes in breathing practices. Discontinue the practice if you experience any feelings of discomfort or agitation.
