Breathing Techniques to Relieve Stress

In moments of stress and overwhelm, our breath often becomes shallow, fast, or even restricted. The nervous system responds by activating the fight-or-flight response, keeping us on high alert. But the good news is that our breath is one of the most powerful tools we have to counteract stress and restore calm.

Through intentional breathwork techniques, we can shift from a state of tension to relaxation, bringing balance to the nervous system, improving focus, and cultivating a deep sense of ease. In this post, we’ll explore four simple yet effective breathing techniques to reduce stress and overwhelm.

1. Alternate Nostril Breathing (Nadi Shodhana)

Best for: Balancing energy, reducing stress, enhancing mental clarity.

How to Practice:

1. Sit comfortably and relax your shoulders.
2. Use your right thumb to close your right nostril and inhale slowly through your left nostril.
3. Close your left nostril with your ring finger, then open your right nostril and exhale.
4. Inhale through your right nostril, close it, then open your left nostril and exhale.
5. Repeat this cycle for 3-5 minutes.

Why It Works: This technique balances the left and right hemispheres of the brain, calms the nervous system, and enhances focus.

2. Sigh Breath (Physiological Sigh)

Best for: Releasing built-up tension, calming the body quickly, resetting the nervous system.

How to Practice:

1. Inhale deeply through your nose.
2. Take a second, smaller inhale at the top of your breath (like sipping in a bit more air).
3. Exhale slowly and completely through your mouth with a sighing sound.
4. Repeat for 3-5 cycles or as needed.

Why It Works: This breath mimics the body’s natural response to stress relief, instantly reducing anxiety and increasing oxygen flow to the brain.

3. Nasal Breathing (Conscious Nose Breathing)

Best for: Everyday stress management, increasing oxygen efficiency, promoting relaxation.

How to Practice:

1. Breathe naturally in and out through your nose.
2. Focus on making your breath slow, steady, and quiet.
3. Keep your inhales and exhales equal in length.
4. Continue for 5-10 minutes, noticing how your body responds.

Why It Works: Breathing through the nose filters the air, regulates airflow, and encourages diaphragmatic breathing, which promotes relaxation and optimal oxygen exchange.

4. Box Breathing (Four-Part Breath)

Best for: Grounding, improving focus, calming an overactive mind.

How to Practice:

1. Inhale through your nose for a count of four.
2. Hold your breath for a count of four.
3. Exhale through your nose for a count of four.
4. Hold the exhale for a count of four.
5. Repeat this cycle for 5-10 rounds.

Why It Works: This structured breathing pattern helps regulate the nervous system, slows racing thoughts, and enhances mindfulness during stressful moments.

How to Incorporate Breathwork Into Your Daily Routine

You can incorporate these rituals into your daily routine and also lean on them during times of stress. To deepen your relaxation, consider using aromatherapy alongside your breathwork, like incense (I love Looshi) or essential oils.

Your breath is always with you, offering a direct path to calm whenever you need it. By incorporating these breathwork techniques into your routine, you can create a powerful shift in how you respond to stress, allowing you to move through life with greater ease and resilience.

Give one of these techniques a try today and notice the shift in your body and mind. Which breathwork practice resonates most with you? Let me know in the comments!