5 Breathing Exercises to Try
Written for Wellos
Practicing breathwork is key to health and relaxation
Have you ever heard the phrase ‘Breathe in. Breathe out.’ and wonder how it contributes to your health? Breathing is a simple strategy that requires minimal time—just one to five minutes can help boost oxygen levels, reduce stress, activate the relaxation response, and improve sleep quality.
Your body’s sympathetic nervous system speeds up your heartbeat and sends more blood to your muscles, while the parasympathetic nervous system slows your heart rate and relaxes your muscles.
Have you ever thought, “I’m too stressed for breathing to make a difference” or “It’s too simple to be effective”? Despite what your brain might say, your body responds positively to breathwork—that’s the beauty of it!
Let’s explore five breathing exercises to try.
Belly Breathing
Abdominal or belly breathing can increase sleep quality and overall life satisfaction. To practice this technique, find a comfortable spot, either sitting or lying down. Next, place one hand on your chest and one on your belly. Close your eyes if that feels comfortable, and then inhale slowly through your nose, feeling your belly rise. Exhale through your mouth, feeling your belly fall. Repeat this pattern for several breaths, focusing on the rise and fall of your abdomen.
4-7-8 Breathing
Like belly breathing, 4-7-8 breathing can improve the quality of life and has also been beneficial in reducing stress. To practice this technique, get comfortable and either close your eyes or look with a soft gaze. Inhale for four seconds, letting your lungs and belly fill with air. Hold your breath for seven seconds and try to keep your body relaxed. Then, exhale for eight seconds, allowing your body to relax as you breathe. Repeat this cycle for four breaths or as long as you need.
Box Breathing
Box breathing, also known as square breathing, is beneficial for relaxation and stress reduction. To practice this technique, relax your body and close your eyes if you feel comfortable. Inhale slowly for four seconds, letting your lungs fill with air. Next, hold your breath for four seconds and then exhale for four seconds, letting all the air out of your belly. Hold your breath again for another four seconds and prepare for your next breath. Repeat this cycle of inhaling, holding, exhaling, and holding for four seconds each.
Ujjayi Breathing
Different yoga breathing techniques, such as ujjayi (pronounced oo-jai-yee), can impact your brain and body functioning. Ujjayi is often called ocean breath, as your breathing sounds similar to ocean waves. Start in a comfortable position and close your eyes. Take a slow, deep breath through your nose. Contract the muscles in the back of your throat to create a slight restriction, and gently exhale. Your breath should sound similar to ocean waves. Then breathe in again and repeat this pattern for several breaths.
Breath Counting
Breath counting is a great tool for practicing mindfulness. To practice this technique, find a comfortable position and close your eyes. Take a slow breath through your nose and exhale out through your mouth. Do this naturally, without forcing a breath in or out. Count each breath (in and out is equal to one breath). Once you reach ten, start counting from one again. Repeat the pattern for a few rounds.
Let’s Recap
Breathing exercises offer many benefits for our well-being. Strategies such as belly breathing or 4-7-8 breathing can help reduce stress, supporting our nervous system, and improve sleep quality. Despite any doubts you might have, these techniques are effective for relaxation and mindfulness. Give them a try—and always remember to breathe in and breathe out!
ReSOURCES
Aktaş G, et al. (2022). The Effect of Deep Breathing Exercise and 4-7-8 Breathing Techniques Applied to Patients After Bariatric Surgery on Anxiety and Quality of Life. https://pubmed.ncbi.nlm.nih.gov/36480101/
Bentley T, et al. (2023). Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10741869/
Levinson D, et al. (2014). A mind you can count on: validating breath counting as a behavioral measure of mindfulness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4208398/
Liu Y, et al. (2021). The effectiveness of diaphragmatic breathing relaxation training for improving sleep quality among nursing staff during the COVID-19 outbreak: a before and after study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7724962/
Mosa H, et al. (2024). Efficacy of abdominal breathing on sleep and quality of life among patients with non-erosive gastroesophageal reflux. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10874155/
Norelli S, et al. (2023). Relaxation Techniques. https://www.ncbi.nlm.nih.gov/books/NBK513238/
Saoji A, et al. (2018). Effects of yogic breath regulation: A narrative review of scientific evidence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470305/