In the hustle and bustle of daily life, stress can sneak in and take a toll on both your mind and body. One of the simplest yet most effective ways to find calm amidst the chaos? Breathing. Practicing intentional breathing exercises can help you feel more grounded, ease anxiety, and improve focus. Here are a few simple techniques you can try today:
1. Box Breathing
Also known as square breathing, this technique is great for reducing stress and increasing focus. Here’s how to do it:
- Inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Hold your breath again for a count of 4.
Repeat this cycle for 1–2 minutes, and notice how your mind starts to settle.
2. 4-7-8 Breathing
This technique is often used to promote relaxation and even help with sleep. It’s simple to practice:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
Repeat for four cycles, and feel your body gradually relax.
3. Alternate Nostril Breathing
This yoga-inspired breathing technique helps balance the mind and relieve stress. Here’s how:
- Using your thumb, close off your right nostril and inhale deeply through your left nostril.
- Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.
- Inhale through your right nostril, close it off, and exhale through your left.
Continue alternating nostrils for 1–2 minutes and enjoy the sense of calm that follows.
4. Diaphragmatic Breathing (Belly Breathing)
This technique encourages deep breathing by engaging your diaphragm, which can help lower stress levels. Follow these steps:
- Place one hand on your chest and the other on your belly.
- Take a deep breath in through your nose, feeling your belly rise (not your chest).
- Exhale fully through your mouth, feeling your belly fall.
Practice this for 5–10 breaths, and notice how it helps you feel more centered.
Why Breathing Exercises Work
When we’re stressed, our breathing becomes shallow, which can make anxiety worse. These techniques activate the parasympathetic nervous system, which helps calm the “fight or flight” response. Over time, practicing mindful breathing can even lower blood pressure and improve overall mental clarity.
Make It a Habit
The best part about breathing exercises? You can do them anywhere—at your desk, in the car, or even before bed. Set aside just a few minutes a day to practice, and you’ll quickly notice the benefits.
Discover Breathwork and Meditations with Aaptiv
If you’re looking for guided support to incorporate breathwork into your routine, Aaptiv has you covered. With a wide selection of breathwork and meditation sessions led by experienced instructors, Aaptiv makes it easy to find practices that suit your needs and schedule.
Whether you’re a beginner exploring relaxation techniques or someone looking to deepen your mindfulness practice, you’ll find audio-guided sessions designed to help you breathe more intentionally and reduce stress. Plus, with the flexibility to practice anytime and anywhere, Aaptiv empowers you to create moments of calm in your daily life. Give it a try—your well-being is worth it!
Explore these sessions in the Aaptiv app with a 7-day free trial or refer Aaptiv to your HR team to get Aaptiv as an employee fitness benefit!