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You’ve likely come across this advice before: When you’re feeling anxious or stressed, certain breathing exercises can help. Although it may sound repetitive, you might have dismissed it, thinking something as instinctual as breathing doesn’t require practice. However, there are exercises you definitely should try—or at least experiment with—to see how they impact your wellbeing. Additionally, there are several apps available that can guide you in enhancing your breathwork and meditation skills.
Box breathing
Box breathing is a simple yet powerful technique, making it an excellent starting point. Begin by inhaling for a count of four, holding your breath for another four counts, exhaling for four, and holding once more for four counts.
Repeat this rhythmic cycle for a few minutes, and you’ll likely begin to feel much calmer. This can easily become part of your routine—perhaps every morning before work or whenever you start feeling extra stressed, like before an important presentation. Check out the video above by the insightful YouTube channel “Therapy in a Nutshell.”
Alternate nostril breathing
Alternate nostril breathing, also known as Nadi Shodhana, is an ancient yogic technique originating from India. (I first encountered it back in primary school, though, like many things taught at that age, I dismissed it as “uncool.”) This practice involves blocking one nostril while breathing through the other. The key is to maintain a rhythmic, steady pace, which can help reduce anxiety and improve lung capacity. Check out the video above by Yoga With Adriene for a visual guide.
4-7-8 breathing
The 4-7-8 breathing technique is also known as the “relaxing breath” because it’s specifically designed to calm and relax your nervous system. If you’re feeling anxious or stressed, practicing a few rounds of this exercise can be incredibly soothing.
It’s easy to follow: Inhale for four counts, hold your breath for seven counts, and slowly exhale for eight counts. When you’re just starting, it’s helpful to do this seated with your back straight. Don’t worry if you can’t hold your breath for seven counts right away—just begin at a pace that feels comfortable and gradually increase it.
Lion’s breath
It may sound odd, but this technique has been practiced for thousands of years: Lion’s breath is a breathing exercise where you stick your tongue out and make a roaring sound, mimicking a lion.
The goal of this exercise is to relieve tension in your face and jaw while helping to reduce overall stress. To perform it, sit comfortably, raise your palms, and spread your fingers wide. Then, inhale deeply through your nose, open your mouth, and extend your tongue downward toward your chin. Exhale forcefully, making a “ha” sound from deep in your belly. Afterward, breathe normally for a few seconds. Repeat the process seven times.
Pursed-lip breathing
When we’re anxious, our breathing becomes shallow and fast. Instead, what we need are slow, deep breaths—but switching from shallow to deep breathing can be challenging. That’s where pursed-lip breathing comes in, guiding your body into a deeper breathing pattern.
Begin by relaxing your shoulders and neck. Keep your mouth closed and inhale slowly through your nose for a count of two. Then, purse your lips as if you’re about to whistle. Exhale slowly, blowing air gently through your pursed lips for about four seconds.
Belly breathing
Belly breathing, also known as diaphragmatic breathing, teaches you to use your diaphragm effectively. Unlike other techniques, this one is best practiced when you’re calm and relaxed. Aim for 5-10 minutes per session, 3-5 times a week.
Start by lying on your back with your knees slightly bent and your head supported by a pillow. Optionally, place another pillow under your knees for extra support.
Place one hand on your upper chest and the other just below your rib cage to feel the movement of your diaphragm.
Take a slow breath in through your nose, feeling your stomach rise and press into your hand. Keep your other hand as still as possible.
Exhale gently through pursed lips as you engage your stomach muscles.
The top apps for guided breathing exercises and meditation practices
Unwind: A beautifully designed, simple app for iPhone and Apple Watch that specializes in box breathing exercises.
iBreathe: This user-friendly app provides several different breathing exercises discussed earlier. It’s free, though you can pay $1.99 to remove ads.
Apple Watch Mindfulness App: If you own an Apple Watch, the built-in Mindfulness app allows you to practice deep breathing techniques.
Prana Breath: A free app for Android users, offering a variety of breathing exercises we’ve mentioned.
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