Relaxation“, we often heard and commonly conveys this word to any stressed person or in a situation of panic.

Feeling anxiety, breathing trouble and almost feels deep low and stressful is a condition where an individual wants to escape from it.  We keep on trying to make ourselves happy by implementing divergent of activities in our daily routines such as; dancing, watching TV, listening radio, exercising in gyms, intake of medicines, etc.

What if we keep on working and set up our routines with only into money and work? Sometimes it’s over-worked, underslept and feeling pressure in life like someone has a sword of Damocles hanging over our head. We usually try out ways to find calmness in such situations.

Well, life isn’t that easy to live where there is life there is a stressed present. And to reveal stress take a deep breath in and take it out, breathing is considered as the best method to ease stress and make you feel less anxious. Though controlled breathing not only keeps your mind balanced but also body functioning at their best. So, whether it is lower blood pressure, promotes the feeling of calm and relaxation, and help in distress. So, today here we have come up with a few simple breathing exercises which can make a big difference in your life if you will make them a part of your regular routine.

Stress Management

Before moving to our exercising bucket, we want to let you know about stress management, in simple definition, “Stress is a feeling of emotional or physical tension. Frustrating, anger, panic, anxiety such conditions are where stress can take a place and body reacts to a challenge or demand. So, here breathing becomes a stress healer. People may learn to manage stress and turn it to happier healthier lives with breathing exercises.

5 Breathing Exercises for Relaxation and Stress Management

1) Equal Breathing (Sama Vriti)

This is one of the breathing exercises can be done anytime with on anyplace. But this has to be done before bed for its effective results. Moreover, according to Pacheco, this is one of an exercise which can help take your mind off the racing thoughts or anything that distracts you.

  1. To begin with, balance your body good, and start breathing.
  2. Start inhaling for a count of four, and exhale again for a count of four. (This is majorly done all through the nose, which adds a natural resistance to breath).
  3. This basic pranayama, by yogi’s aim for six to eight counts per breath with the same goal in mind.

Benefits: This will calm the nervous system, increase the focus, and reduce the stress.

2) Abdominal Breathing

At best to be done, try this technique before an exam or any stressful event. Whereas, keep in mind those who operate in a stressed state all the time might be a bit shocked how hard it is to control the breath.

  1. To start with its first step, with one hand keeping it on chest and other on the belly.
  2. Now, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with ample air to create a stretch in the lungs.
  3. You can achieve it, six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.
  4. You may do this for six to eight weeks, or those who get benefited might stick around even longer.

3) Breathe Focus

Focus a lead of center of interest or activity. Focusing considered not only to therapy and bodywork but also to medicine, education or professional development.

  1. During deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.
  2. Close your eyes, if it’s open.
  3. Start inhaling a few big, deep breaths.
  4. Breathe in, as you do that; imagine the air is filled with a sense of peace and calm. And try to feel it throughout your body.
  5. Breathe out, and imagine that air leaves with your stress and tension.
  6. You may try any particular phrase or word with your single breath.

E.g. Breathe in, say in your mind, “I breathe in peace and calm.” Breathe out; say in your mind, “I breathe out stress and tension.”

Try this for 10 to 20 minutes.

4) Progressive Relaxation

Whether you do it at home, at a desk, or even on the road. While holding the breath ever feels uncomfortable, tone it down to just a few seconds.

  • To fix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each.
  • You might start it with feet and toes, then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes during maintaining deep, slow breaths. (Breathe in through the nose and hold it for a count of five while the muscles tense, then breathes out through the mouth on release).

5) Guided Visualization

You might try this technique at any place, once with safely close your eyes and let go. But not at the wheel of a car.

  1. The start is with head straight for your happy place.
  2. With the help of recording as your guide, coach, or therapist breathe deeply while focusing on pleasant, positive images to replace any negative thoughts in mind.
  3. This technique helps puts you in the place you want to be, instead of letting your mind go the internal dialogue that stressful.


Once a while try to notice your breath when you are relaxed! Because during relaxation the most amazing thing that could be experienced is your breath. We have an infinite value of these breathing exercises and this review will help you understand that. These breathing exercises will help you to get relax and stress-free. So next time whenever you feel stressed or anxiety tries out these effective and impressive exercises accordingly and take a deep breath in and out with the guided steps. The whole process of these technical exercises will help you when you are stressed, manages to increase heart rate, fast breathing, and high blood pressure. Breath, as it will work for your relaxation and manage your stress.

Other Interest: 20 Effective Home Remedies to Help you get rid of Cough

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Jaya Chopra

Jaya Chopra

She is a Nutritionist with more than 5 years of professional content writing experience in the field of nutrition. She loves to share the knowledge and ideas through the effective way of blogs and article. She is a post-graduate student, a qualified Yoga & Diabetes Educator and pursuing diploma in food safety & quality management as well.