How to Do Deep Breathing Exercises For Stress Relief

Deep breathing can be a powerful tool for relieving stress and calming the body and mind. By incorporating simple yoga-based exercises into your daily routine, you can learn how to practice deep breathing to help reduce anxiety and improve focus.

Find a comfortable space and position that feels right for you.

Finding a comfortable space and position before practising deep breathing exercises can help ensure you get the most out of the experience. Start by finding a quiet, distraction-free environment where you can sit or lie down without interruption. Choose a comfortable position that feels reassuring and safe for your body, such as crossing your legs on the floor or lying down in savasana pose. Taking some time to come back to your breath is essential.

Focus on your breath, inhaling deeply through your nose while counting to four in your head, then exhale the same way while counting to four again.

As you practice this mindful breathing exercise, it should become easier for you to focus and concentrate on your breath. Notice the difference between the inhale and exhale and any sensations in your body. Take a moment to check in with yourself – physically, emotionally, and mentally – before taking each deep breath. This will help ensure you get the most out of your yoga-based breathing practice.

Keep repeating this process, allowing the breath to move down into the belly so that it rises and falls like a wave.

As your concentration improves, begin to notice any changes in mood or outlook. With each deep breath, you should feel a greater sense of relaxation, releasing tension and stress in your body as the breath moves through it naturally.

Expand your inhale and release your shoulders as if they are suspended by strings tied to the ceiling.

As you inhale deeply and inflate your belly, fill your lungs with air completely. Picture the air entering your nostrils and going all the way down to your belly. Then, as you exhale, gently draw your belly back towards your spine while simultaneously releasing any tension around your shoulders, neck and jawline.

Maintain this pattern for several minutes, releasing any physical tension and calming mental chatter as you go along.

If a particular thought or emotion comes up, acknowledge it, but don’t attach yourself to it. Instead, simply use your breath as an anchor and keep returning to the steady rhythm of inhaling and exhaling. After several minutes of focused practice, you will find that your thoughts become more focused, relaxed and clear. You may feel a sense of balance or centeredness in your body.