7 Breathing Exercises that Work

It’s no secret that breathing is essential. We rely on it to live. But you may not know that proper breathing can also improve your health, mood, and energy levels.

This is why we’ve put together a list of breathing exercises that work. These exercises are easy to do and can be done just about anywhere. Give them a try and see how they work for you.

7 Breathing Exercises that Work

Breathing exercises are a great way to improve your health and well-being; some are even used for relapse prevention, like mindful and deep breathing exercises. They’re simple, free, and can be done anywhere.

Here are seven breathing exercises that work well for beginners. For best results, try to do these exercises regularly!

Pursed Lip Breathing

Also known as PLB, pursed lip breathing is a technique that helps you control your breath and make the most of every breath.

How to do it:

1. Pucker your lips as if you were going to whistle.
2. Breathe in through your nose for two counts.
3. Breathe out through your pursed lips for four counts.
4. Repeat this pattern for 10 breaths.

Benefits of Pursed Lip Breathing

PLB can help you control your breathing, especially if you have asthma, Chronic Obstructive Pulmonary Disease (COPD), or other conditions that make breathing difficult. It can also help reduce shortness of breath and make it easier to get air into your lungs.

Box Breathing

Box breathing, also known as square breathing, is a simple yet effective breathing exercise that can be done anywhere, at any time. It is a simple technique that can help to regulate the breath and promote feelings of calm.

How to do it:

1. Breathe in through your nose for four counts.
2. Hold your breath for four counts.
3. Breathe out through your mouth for four counts.
4. Repeat this pattern for 10 breaths.

Benefits of Box Breathing

Most of us breathe unconsciously, which is fine most of the time. However, when we are stressed, our breathing can become shallower and more erratic, which can exacerbate feelings of anxiety.

This breathing pattern helps to slow down the breathing and encourages fuller breaths. Additionally, focusing on the breath can help shift attention away from stressful thoughts and bring about a sense of tranquility.

With regular practice, box breathing can be an effective tool for managing stress and promoting relaxation.

4-7-8 Breathing

4-7-8 breathing, also known as the relaxation breath, is a simple yet powerful breathing technique that can help to reduce stress and promote relaxation.

How to do it:

1. Breathe in through your nose for four counts.
2. Hold your breath for seven counts.
3. Breathe out through your mouth for eight counts.
4. Repeat this pattern for 10 breaths.

Benefits of 4-7-8 Breathing

There are many benefits associated with 4-7-8 breathing. This breathing exercise can help to slow down the heart rate, lower blood pressure, and ease anxiety and stress. Additionally, 4-7-8 breathing can boost energy levels and improve sleep quality.

Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a type of deep breathing technique that helps you get more oxygen into your lungs. It is often used for relaxation, stress relief, and improved respiratory function.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place one hand on your chest and the other on your stomach.
3. Breathe in through your nose, letting your stomach expand.
4. As you breathe out, tighten your stomach muscles and push the air out through your mouth.
5. Repeat this pattern for 10 breaths.

Benefits of Diaphragmatic Breathing

The benefits of diaphragmatic breathing include reduced stress and anxiety, improved mood, increased energy levels, improved sleep quality, and enhanced respiratory function.

Nadi Shodhana

Nadi shodhana, also known as alternate nostril breathing, is a type of pranayama (yogic breathing) that can help you control your breath and promote relaxation.

How to do it:

1. Sit in a comfortable position with your spine straight.
2. Place your right hand on your right nostril and your left hand on your left knee.
3. Breathe in through your left nostril.
4. Close your left nostril with your thumb and breathe out through your right nostril.
5. Breathe in through your right nostril.
6. Close your right nostril with your ring finger and breathe out through your left nostril.
7. Repeat this pattern for 10 breaths.

Benefits of Nadi Shodhana

It is said to help improve overall respiratory function, increase mental clarity and calmness, reduce anxiety, improve sleep quality, and boost the immune system.

Additionally, Nadi Shodhana is said to help balance the sympathetic and parasympathetic nervous systems. Regular practice of this technique leads to better overall health and well-being.

Mindful Breathing

Mindful breathing is a mindfulness meditation in which you focus on your breath and use it as an anchor to bring your attention back to the present moment whenever you find your mind has wandered.

How to do it:

1. Sit in a comfortable position with your spine straight.
2. Place one hand on your stomach and the other on your heart.
3. Breathe in through your nose, letting your stomach expand.
4. As you breathe out, tighten your stomach muscles and push the air out through your mouth.
5. Repeat this pattern for 10 breaths, focusing on the sensations of your breath.

Benefits of Mindful Breathing

The benefits associated with mindfulness are well-documented and diverse. They may include improved cardiovascular health, better sleep quality, lower stress levels, reduced inflammation, and increased focus and concentration.

Research has even shown that mindful breathing can help to reduce symptoms of anxiety and depression.

Deep Breathing

Deep breathing is a type of diaphragmatic breathing that helps you get more oxygen into your lungs.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place one hand on your chest and the other on your stomach.
3. Breathe in through your nose, letting your stomach expand.
4. As you breathe out, tighten your stomach muscles and push the air out through your mouth.
5. Repeat this pattern for 10 breaths, taking deep breaths, so your stomach expands fully each time.

Benefits of Deep Breathing

Deep breathing exercises are simple yet powerful tools that benefit your mind and body.

Deep breathing exercises are considered an excellent relapse prevention technique. When you breathe deeply, it signals your brain to relax. This can help to reduce anxiety and stress, and it can also boost your mood and energy levels.

Deep breathing also helps increase oxygen supply to your cells, improving overall physical health.

Additionally, deep breathing can help to reduce pain by decreasing the level of pain-relieving hormones in your body.

Finally, deep breathing can promote better sleep by helping you relax and fall asleep more quickly.