Breathing Exercises For Stress Relief
                     BREATHING 
EXERCISES FOR 
STRESS RELIEF
Ten Breathing 
Exercises For Stress 
Relief
Yuvaap © 
2022
INTRODUCTION
We cannot avoid stress all the time, but 
we can develop a healthier way of 
responding to it. Focusing on the breath is 
one of the best relaxation techniques that 
makes you calm and relaxed. Take a deep 
breath and you will notice a great 
difference in how you are feeling. When 
you are stressed, your breath is a powerful 
tool to ease your stress and make you 
relax.
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2022
HERE ARE 
SOME 
SIMPLE 
DEEP 
BREATHING 
EXERCISES 
FOR STRESS 
MANAGEME
NT Yuvaap © 2022
1. Diaphragmatic Breathing
Diaphragmatic breathing is also called belly breathing. This type of breathing 
can be very useful to you if you are going to attend a stressful event or when 
your heart started pounding just thinking about it.
• You can perform this while sitting on a chair or 
lying on the bed. Place your left hand on your 
upper chest and the right on your stomach so 
that you can feel your belly rising.
• Take a deep breath through your nose until your 
belly is filled with air.
• Hold it for a moment and then exhale through 
your mouth.
• Try to exhale twice long as you inhale. 
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2. Alternate Nostril Breathing
It is also called nadi Shodhana pranayama. This deep breathing exercise 
helps a person to slow down and ease through anxiety.
• Bring your right thumb near your nose and close your 
right nostril and take a deep breath through your left 
nostril.
• Hold your breath and then close your left nostril from 
your ring finger and exhale through your right nostril. 
Now breathe through your right nostril and pause for a 
moment.
• Sit in a cross-legged position keeping your back 
straight and palms resting on your thighs.
• With the help of the right thumb close your right 
nostril and breathe out through your left nostril. 
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3. Bhramari 
When it comesP tor deaepn braeatyhinag fmor anaxiety, Bhramari pranayama is one of the 
best relaxation techniques. It instantly calms you and is highly beneficial in 
anxiety or anger management.
• To practice Bhramari pranayama, sit down in a cross-
legged position with your back straight.
• Close your eyes and gently close your ears from your 
thumbs. Place your forefinger over your eyebrows 
and gently cover your eyes with the rest of the 
fingers.
• Take a deep breath through your nose. Now keep your 
mouth close, exhale through your nose making a loud 
hum 'om' sound. You can repeat this process for at 
least 5 to 7 breaths. 
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4. Lion’s Breath
Lion's breath or Simhasana helps in relieving tension from your face and 
chest muscles
• To practice lion breath, sit on your heels. Now place 
your hands on your knees and spread your fingers 
like a claw.
• Take a deep breath through your nose and as you 
are going to exhale, open your mouth and stick 
your tongue out as much as you can.
• Exhale through your mouth, making a loud 'Haa' 
sound. Try to bring your gaze towards the center of 
your eyebrows or at the tip of your nose as you 
exhale.
• Repeat this for 3 to 4 breaths. 
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5. Equal Breathing
Equal breathing is also known as Sama Virtti. If you are feeling trouble falling 
asleep then practicing this can take your mind off all the thoughts which are 
distracting you.
• To practice equal breathing, you can sit or 
lie down in a comfortable position.
• Close your eyes and inhale slowly through 
your nose until the count of four.
• Now exhale slowly through your nose till the 
count of four. 
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6. Pursed Lip Breathing
This simple breathing technique makes you're your breathing rate slower by 
making a conscious effort in each breath. You can practice this breathing any 
time, whether you are climbing stairs or lifting anything.
• Sit in a comfortable position keeping your 
neck and shoulder relaxed.
• Inhale slowly through your nose until the 
count of two.
• Now gently purse your lips like the way 
you whistle, and exhale slowly through 
your pursed lips till the count of four. 
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7.  Skull-Shinning Breath
Skull shinning or kapalbhati breath wakes up your brain as it increases 
oxygenation in the body. So wake up and look at the bright side of life with 
Kapal Bhati pranayama.
• Sit straight in sukhasana with your hands 
resting on your knees.
• Take a deep inhale through your nose. 
Exhale forcefully through your nose by 
contracting your belly.
• Let the air fill in your belly naturally and 
just focus on the powerful exhalation.
• Practice this for at least 12 to 15 breaths 
and then relax. 
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8.  Resonant and Coherent 
Breathing
In resonant breathing, you need to take a slow and long breath at the rate of 
five breaths per minute. It helps in reducing stress and calms you when you 
are feeling anxious.
• In this breathing technique, you need 
to inhale through your nose to the 
count of five.
• Exhale slowly through your nose till 
the count of five.
• Repeat this process for a few  more 
minutes.
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9. Deep Breathing
Deep breathing is the most effective method to relieve stress. Taking a deep 
breath during a stressful situation lowers your heartbeat and makes you 
calmer.
• Take a deep inhale from your nose making 
sure that your lungs are completely filled 
with air.
• Now exhale slowly through your nose 
making sure that your lungs are completely 
empty. 
• To perform deep breathing, you can sit 
comfortably, keeping your shoulder and 
neck relaxed.
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10. Mindful breathing
People can consider mindful breathing for stress, anxiety, or any sleep issues. This 
technique allows complete relaxation as the person has to fully concentrate on 
his/her breath.
• Sit or lie down in a comfortable position 
in a quiet place, away from distractions.
• Now focus on your breathing and feel 
the sensations in your body as you 
inhale and exhale.
• Focus only on your body's sensations 
and let the thoughts pass without any 
judgment. 
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CONCLUSIO
N
Your breath is a powerful tool against day-
to-day stress. You will learn to manage 
stress with the help of these deep 
breathing techniques. If you feel that you 
are struggling then practice one or two at 
a time. With gradual practice, you will 
start feeling better and notice that you 
have become more calm and resilient 
towards stress.
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2022
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SOURCE: 
Ten Breathing Exercises For Stress Relief
Yuvaap © 
2022