Breathing exercises don’t have to take up a lot of time in your day. It’s all about taking the time to pay attention to your breathing. Here are some ideas to get you started:
Start with just 5 minutes a day and increase the time as exercise becomes easier and more comfortable.
If 5 minutes seems like too much, start with just 2 minutes.
Practice several times a day. Schedule set times or practice mindful breathing when you feel the need.
Read on to learn how to do 10 different breathing exercises. You may find that some breathing exercises appeal to you right away.
1. Pursed lip breathing:
This simple breathing technique has you slow down your breathing rate by applying deliberate effort to each breath.
You can practice pursed lip breathing at any time. It can be especially useful during activities such as bending, lifting or climbing stairs.
Practice using this breath 4 or 5 times a day when you start, so you can learn the breathing pattern correctly.
To do it:
Relax your neck and shoulders.
Keeping your mouth closed, inhale slowly through your nose for a double count.
Purse or purse your lips as if you are about to whistle.
Exhale slowly blowing air through pursed lips for a count of 4.
2. Diaphragmatic breathing:
Diaphragmatic breathing (also known as abdominal breathing) can help you use your diaphragm correctly.
A 2020 meta-analysis shows that this type of breathing is especially helpful in people with breathing problems due to chronic obstructive pulmonary disease (COPD), heart problems, or cancer.
It can also help reduce stress and help overcome challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions.
Practice diaphragmatic breathing for 5-10 minutes 3-4 times a day.
You might feel exhausted at first, but with practice, the technique should become more effortless and second nature.
Head resting on a pillow, position yourself on your back with your knees slightly bent.
For support, you can tuck a pillow beneath your knees.
Place one hand on your upper chest and the other under your rib cage, allowing you to feel the movement of your diaphragm.
Inhale slowly through your nose, feeling your stomach press against your hand.
Keep your other hand as still as possible.
Exhale using pursed lips as you contract your abdominal muscles, keeping your top hand completely still.
For added difficulty, try placing a book on your stomach during this exercise. You can try abdominal breathing while sitting in a chair to make it more challenging after you’ve mastered it while lying down. You can then practice the technique as you go about your daily activities.
3. Breath focus technique:
This deep breathing technique uses images or focus on words and phrases.
You can choose a keyword that makes you smile, relax, or just neutral. Examples include peace, letting go, or relax, but it can be any word you focus on and repeat during practice.
As you develop your practice of focusing on your breathing, you can start with a 10-minute session. Gradually increase the duration until sessions last at least 20 minutes.
To do it:
Sit or lie down in a comfortable place.
Bring your awareness to your breaths without trying to change the way you breathe.
Alternate between normal and deep breathing a few times. Note any differences between normal breathing and deep breathing. Notice how your abdomen expands with deep inhales.
Notice how shallow breathing feels compared to deep breathing.
Practice deep breathing for a few minutes.
Place one hand under your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale.
Take a sharp sigh with each exhalation.
Begin the practice of focusing on the breath by combining this deep breathing with imagery and a focused word or phrase that will support relaxation.
You can imagine that the air you breathe in brings waves of peace and calm throughout your body. Mentally say, “Breathe in peace and calm.”
Imagine that the air you exhale washes away tension and anxiety. You can say to yourself, “Exhale tension and anxiety.”
4. Lion’s breath:
Lion’s breath is an energizing yoga breathing practice that is said to relieve tension in the chest and face.
In yoga it is also known as the lion pose or Simhasana in Sanskrit.
To do this:
Get into a comfortable sitting position. You can cross your legs or sit on your heels.
Spread your fingers wide and press your palms against your knees.
After taking a deep breath through your nose, open your eyes.
At the same time, open your mouth wide and stick your tongue out, bringing the tip towards your chin.
Contract the muscles at the front of your throat as you exhale through your mouth, making a long “haaa” sound.
You can turn your gaze to look at the space between your eyebrows or the tip of your nose.
Take this breath 2 or 3 times.
5. Alternate nostril breathing:
The goal of alternate nostril breathing, also referred to as Nadi Shodhana Pranayama in Sanskrit, is relaxation.
Alternate nostril breathing has been shown to improve cardiovascular function and reduce heart rate.
Nadi Shodhana is best practiced on an empty stomach. Avoid the practice if you feel sick or congested. Keep your breathing smooth and even throughout the practice.
To do this:
Choose a comfortable sitting position.
Raise your right hand towards your nose, pressing your first and middle fingers towards your palm and leaving the other fingers extended.
After an exhalation, use your right thumb to gently close your right nostril.
Using your right little and ring fingers, shut your left nostril after taking a breath through it.
Thumb released, breathe out through right nostril.
After taking a breath through your right nostril, shut it.
In order to exhale through your left nostril, release your fingers.
This is a cycle.
Continue this breathing pattern for up to 5 minutes.
End the session with an exhalation to the left side.
6. Equal breathing:
Equal breathing is known as Sama Vritti in Sanskrit. This breathing technique focuses on making your inhalations and exhalations the same length. Making your breathing regular and constant can help create balance and equanimity.
Research on older adults with high blood pressure has shown that this technique can help improve mental well-being and increase oxygen supply to the brain and lungs.
You should find a breath length that is neither too easy nor too difficult. You also don’t want it to be too fast to maintain it throughout your practice. Usually, this is between 3 and 5 counts.
Once you get used to breathing regularly while sitting, you can do so during yoga practice or other daily activities.
To do it:
Choose a comfortable sitting position.
Inhale and exhale through your nose.
Count during each inhalation and exhalation to ensure they have an even duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
You can add a slight pause to hold your breath after each inhalation and exhalation if you feel comfortable. (Normal breathing includes a natural pause.)
Continue practicing this breathing for at least 5 minutes.
7. Resonant or coherent breathing:
Resonant breathing, also known as coherent breathing, occurs when you breathe at a rate of 5 full breaths per minute. You can achieve this rhythm by inhaling and exhaling for a count of 5.
Breathing at this pace maximizes heart rate variability (HRV), reduces stress, and, according to a 2017 study, can reduce symptoms of depression when combined with Iyengar yoga.
To do this:
Inhale for a count of 5.
Exhale for a count of 5.
Continue this breathing pattern for at least a few minutes.
8. Sitali breath:
This yoga breathing practice helps you lower your body temperature and relax your mind.
Extend your breath slightly but don’t force it. Since you inhale through your mouth during the Sitali breath, you may want to choose a place to practice that is free of allergens affecting you and air pollution.
To do this:
Choose a comfortable sitting position.
Stick your tongue out and curl it to join the outer edges.
If your tongue doesn’t do this, you can purse your lips.
Inhale through your mouth.
Exhale through your nose.
Continue breathing this way for up to 5 minutes.
9. Deep breathing:
Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs and helping you breathe fresher air. It may help you feel more relaxed and centered.
To do this:
While standing or sitting, pull your elbows back slightly to allow your chest to expand.
Take a deep inhalation through your nose.
Hold your breath for a count of 5.
Slowly release your breath by exhaling through your nose.
10. Humming bee breath (Bhramari):
The unique sensation of this yoga breathing practice helps create instant calm and is especially soothing around the forehead.
Some people use the breath of buzzing bees to relieve frustration, anxiety and anger. Research shows it can help lower your heart rate, think more clearly, and feel less irritable or stressed.
Of course, you’ll want to practice in a place where you’re free to make a buzz.
To do this:
Choose a comfortable sitting position.
Close your eyes and relax your face.
Place your first fingers on the tragus cartilage that partially covers the ear canal.
Inhale and gently press your fingers into the cartilage as you exhale.
Keeping your mouth closed, make a loud purring sound.
Continue as long as it’s comfortable.
The Takeaway:
You can try most of these breathing exercises right away. Take the time to experiment with different types of breathing techniques. Dedicate a certain amount of time at least a couple of times a week. You can do these exercises throughout the day.
Consult your doctor if you have health concerns or are taking medications. If you want to learn more about breathing practices, you can consult a breathing therapist or yoga teacher who specializes in breathing practices. Stop the practice if you feel any sensations of discomfort or agitation.