When we feel stressed or anxious, our breathing becomes shallow and fast, making us even more tense. By practicing mindful breathing, we can calm the body in just a few minutes.

Here are five simple breathing exercises you can try.

Box breathing – Calm your mind

Perfect when your thoughts are racing and you need to relax.

How to do it:
1️⃣ Inhale through your nose for 4 seconds.
2️⃣ Hold your breath for 4 seconds.
3️⃣ Exhale through your mouth for 4 seconds.
4️⃣ Hold your breath again for 4 seconds before repeating.

🔄 Repeat for at least 1 minute.

This technique is used by the military to quickly reduce stress.

4-7-8 Breathing – Reduce anxiety

Perfect for calming anxiety or falling asleep.

How to do it:
1️⃣ Inhale through your nose for 4 seconds.
2️⃣ Hold your breath for 7 seconds.
3️⃣ Slowly exhale through your mouth for 8 seconds.

🔄 Repeat 4-5 times.

Slow exhalation helps relax the body and ease anxiety.

Belly breathing – Release tension

Perfect for quickly relaxing the body.

How to do it:
1️⃣ Place one hand on your stomach and one on your chest.
2️⃣ Inhale deeply through your nose, letting your belly rise.
3️⃣ Exhale slowly through your mouth.

🔄 Do this for 2-3 minutes.

Deep breathing lowers stress hormones and helps you relax.

Alternate nostril breathing – Find balance

Perfect for feeling calm and focused.

How to do it:
1️⃣ Close your right nostril and inhale through your left.
2️⃣ Close your left nostril and exhale through your right.
3️⃣ Inhale through your right nostril and switch sides again.

🔄 Continue for 1-2 minutes.

This yoga technique helps balance the nervous system and reduce stress.

Sigh away stress – Let go of tension

Perfect when you feel frustrated or tense.

How to do it:
1️⃣ Take a deep breath in through your nose.
2️⃣ Sigh out loudly through your mouth as you exhale.
3️⃣ Allow your shoulders and jaw to relax.

🔄 Repeat 3-5 times.

Sighing helps the body release stress and tension.