Simple Breathing Exercises to Reduce Stress and Anxiety

Breathing exercises are a quick and effective way to calm your mind, reduce stress, and ease anxiety. Here are some simple techniques you can practice anytime, anywhere.

• Belly Breathing – Inhale deeply through your nose, letting your belly rise. Exhale slowly through your mouth. Repeat for 5–10 breaths.
• Box Breathing (4-4-4-4) – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 4–5 rounds.
• 4-7-8 Breathing – Inhale for 4 seconds, hold for 7, exhale for 8. Do 4 cycles for relaxation.
• Alternate Nostril Breathing – Inhale through one nostril, exhale through the other, and switch. Repeat for 1–2 minutes.
• Pursed-Lip Breathing – Inhale through your nose, then exhale slowly through pursed lips for twice as long.

Breathing exercises are a simple yet powerful way to manage stress and anxiety. By practicing these techniques regularly, you can calm your mind, regulate your emotions, and feel more in control of your day.