There are several effective breathwork techniques that can help reduce stress. Hereâs a summary of some of the most notable methods:
Box Breathing
Description: This technique involves equal lengths of inhalation, holding, exhalation, and holding again.Steps:
1. Exhale completely for a count of four.
2. Hold your breath for a count of four.
3. Inhale deeply for a count of four.
4. Hold your breath again for a count of four.
Repeat for at least four rounds[1].
4-7-8 Breathing
Description: This method promotes relaxation and can be done in a comfortable position.Steps:
1. Exhale fully through your mouth.
2. Inhale quietly through your nose for a count of four.
3. Hold your breath for a count of seven.
4. Exhale slowly through your mouth for a count of eight.
Repeat this cycle four times[1][2].
Deep Breathing
Description: Focuses on taking deep breaths into the belly rather than shallow chest breaths.Steps:
1. Get comfortable, either sitting or lying down.
2. Inhale deeply through your nose, allowing your belly to rise.
3. Exhale through your nose, feeling your belly lower.
Place one hand on your belly and the other on your chest to monitor movement[2].
Physiological Sigh
Description: A quick technique that helps relieve tension and reduce anxiety levels.Steps:
1. Take two quick inhales through the nose (the first to capacity, the second to slightly expand the lungs).
2. Follow with a long exhale through the mouth.
Just one to three cycles can significantly reduce stress[3].
Equal Breathing
Description: Matches inhalation and exhalation durations to promote balance and calmness.Steps:
1. Sit comfortably and inhale through your nose for a count of five.
2. Exhale through your nose for the same count of five.
Gradually increase the counts as you become more comfortable[2][4].
Progressive Muscle Relaxation
Description: Combines breathing with muscle tension and relaxation to enhance physical and mental calmness.Steps:
1. Lie down comfortably and take deep breaths.
2. Inhale while tensing a muscle group (e.g., feet), then exhale while releasing tension.
3. Progressively work through each muscle group up to your face[2].
Humming Bee Breath
Description: Uses sound to enhance relaxation and relieve stress.Steps:
1. Inhale deeply through the nose.
2. Open your mouth wide and exhale with a "HA" sound, similar to a lion's roar[4].
These techniques can be practiced anywhere and are most effective when incorporated into a regular routine, ideally once or twice daily for maximum benefit[5].
Citations:[1] https://jedfoundation.org/resource/how-to-relieve-stress-breathing-exercises-you-can-do-anywhere/
[2] https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
[3] https://ecals.cals.wisc.edu/2023/04/13/cals-wellness-committee-tip-manage-stress-with-breathing-techniques/
[4] https://www.healthline.com/health/breathing-exercise
[5] https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
[6] https://www.nature.com/articles/s41598-022-27247-y