Breath is life!

Breathing exercises help relieve stress, anxiety, and depression. They also reduce muscle tension, relax the nervous system, aid us in falling asleep, and can even support treatment for many serious lung conditions.

Some techniques work quickly to give immediate relief, while others work best when practiced over a longer period of time. Breathing exercises are also an integral element of yoga, meditation, progressive muscle relaxation, guided imagery, and other relaxation techniques.

Most pulmonary rehabilitation programs teach breathing exercises to support the recovery of people suffering from lung conditions like asthma and COPD.

Here are seven breathing techniques to improve both your physical health and your state of mind.

Deep breathing for stress relief

Simply taking a few deep breaths can be an effective way to deal with any stressful situation. Taking a slow, gentle, deep breath can slow the heartbeat and bring relaxation in no time.

To perform deep breathing:

Sit upright in a comfortable position, and consciously relax your whole body.
Inhale slowly for a count of four, filling up your lungs fully.
Exhale slowly for a count of four to six, emptying the lungs completely.

Deep breathing works wonders for anxiety and stress relief. You can also do up to ten rounds lying in your bed to fall asleep.

HA breathing: a simple breathing technique

While sitting comfortably, breathe in through your nose. Fill your belly all the way up with air. When you can't breathe in anymore, open your mouth and breathe out forcefully through the mouth, making a loud "HA" sound. Repeat several times.

You can also do this in a standing position. Stretch your arms forward as you take a deep breath in, and gently twist your upper body to the left side. Then breathe out with a “HA” sound, as you gently twist your body to the right side. After three to five rounds, switch sides.

If you don't have any severe back conditions, you can also do another variation. Take a deep breath in, raise your arms above your head, and bend your upper body gently backward. Breathing out completely with the "HA" sound, bend forward. Repeat five to seven times. This technique helps to reduce stress and muscle tension instantly.

Pursed lip breathing or straw breathing

This is an easy breathing exercise for slowing down a person's breathing, and getting more fresh air into their lungs, while also releasing the trapped stale air. According to Medical News Today, regular practice of this technique can help strengthen the lungs and make them work more efficiently.

How to practice pursed-lip breathing

Sit on a comfortable chair, and practice pursed-lip breathing along with this video to feel calmer within minutes.

Belly breathing or diaphragmatic breathing

Belly breathing, also known as abdominal breathing or diaphragmatic breathing, can unlock the secret to proper exhalation. With better exhalation, your inhalation will also improve.

As a beginner, to make it easier, you may try diaphragmatic breathing in a lying-down position.

To perform this technique:

Sit or lie down on a comfortable, flat surface, and relax your body. If there is any strain in your back, keep your knees slightly bent. This exercise can also be performed in a standing position.
Relax your shoulders, head, and neck by gently rolling them a couple of times.
Put one hand on your chest and the other hand on your belly.
Take a long, full, easy breath in through your nose, and fill your lungs up completely.
As the lungs get fully filled, the diaphragm moves down, expanding your abdomen and sides of the waist. Your chest remains relatively still, while the hand on your belly gently rises.
Exhale all the air slowly through your nose or pursed lips (as explained above) for a count of four or six. Feel the abdomen gently getting pulled towards your spine. The hand that is resting on your belly will gently come back to its original position.
Repeat these steps ten to fifteen times, observing your belly rising and falling with every breath.
Breathe deeply, feeling relaxed and peaceful.

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Breath is life!

Breathing exercises help relieve stress, anxiety, and depression. They also reduce muscle tension, relax the nervous system, aid us in falling asleep, and can even support treatment for many serious lung conditions.

Some techniques work quickly to give immediate relief, while others work best when practiced over a longer period of time. Breathing exercises are also an integral element of yoga, meditation, progressive muscle relaxation, guided imagery, and other relaxation techniques.

Most pulmonary rehabilitation programs teach breathing exercises to support the recovery of people suffering from lung conditions like asthma and COPD.

Here are seven breathing techniques to improve both your physical health and your state of mind.

Deep breathing for stress relief

Simply taking a few deep breaths can be an effective way to deal with any stressful situation. Taking a slow, gentle, deep breath can slow the heartbeat and bring relaxation in no time.

To perform deep breathing:

Sit upright in a comfortable position, and consciously relax your whole body.

Inhale slowly for a count of four, filling up your lungs fully.

Exhale slowly for a count of four to six, emptying the lungs completely.

Deep breathing works wonders for anxiety and stress relief. You can also do up to ten rounds lying in your bed to fall asleep.

HA breathing: a simple breathing technique

While sitting comfortably, breathe in through your nose. Fill your belly all the way up with air. When you can't breathe in anymore, open your mouth and breathe out forcefully through the mouth, making a loud "HA" sound. Repeat several times.

You can also do this in a standing position. Stretch your arms forward as you take a deep breath in, and gently twist your upper body to the left side. Then breathe out with a “HA” sound, as you gently twist your body to the right side. After three to five rounds, switch sides.

Pursed lip breathing or straw breathing

This is an easy breathing exercise for slowing down a person's breathing, and getting more fresh air into their lungs, while also releasing the trapped stale air. According to Medical News Today, regular practice of this technique can help strengthen the lungs and make them work more efficiently.

How to practice pursed-lip breathing

Sit on a comfortable chair, and practice pursed-lip breathing along with this video to feel calmer within minutes.

Belly breathing or diaphragmatic breathing

Belly breathing, also known as abdominal breathing or diaphragmatic breathing, can unlock the secret to proper exhalation. With better exhalation, your inhalation will also improve.

As a beginner, to make it easier, you may try diaphragmatic breathing in a lying-down position.

To perform this technique:

Sit or lie down on a comfortable, flat surface, and relax your body. If there is any strain in your back, keep your knees slightly bent. This exercise can also be performed in a standing position.

Relax your shoulders, head, and neck by gently rolling them a couple of times.

Put one hand on your chest and the other hand on your belly.

Take a long, full, easy breath in through your nose, and fill your lungs up completely.

As the lungs get fully filled, the diaphragm moves down, expanding your abdomen and sides of the waist. Your chest remains relatively still, while the hand on your belly gently rises.

Exhale all the air slowly through your nose or pursed lips (as explained above) for a count of four or six. Feel the abdomen gently getting pulled towards your spine. The hand that is resting on your belly will gently come back to its original position.

Repeat these steps ten to fifteen times, observing your belly rising and falling with every breath.

Breathe deeply, feeling relaxed and peaceful.

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