Breathing exercises are widely recognized as effective tools for managing psychological distress, particularly anxiety, depression, and stress-related disorders. Controlled breathing can activate the parasympathetic nervous system, promoting relaxation, reducing heart rate, and lowering cortisol levels (Jerath et al., 2006). These techniques are simple, accessible, and require no equipment, making them ideal for self-regulation during moments of emotional imbalance. Below are ten evidence-informed breathing exercises that can support mental wellbeing and emotional grounding.
1. Diaphragmatic Breathing (Abdominal Breathing)
This technique involves deep inhalation through the nose, expanding the diaphragm rather than the chest. It slows the breathing rate and reduces physiological arousal (Ma et al., 2017).
How to do it:
Inhale slowly through your nose for 4 seconds, allowing your belly to rise. Exhale through pursed lips for 6 seconds. Repeat for 5–10 minutes.
2. Box Breathing (Square Breathing)
Used by athletes and military personnel to manage stress, box breathing regulates breath and promotes focus (Sullivan et al., 2020).
How to do it:
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Continue the cycle for several minutes.
3. 4-7-8 Breathing
Popularized by Dr. Andrew Weil, this exercise is rooted in yogic pranayama and helps reduce anxiety and improve sleep (Tsai et al., 2015).
How to do it:
Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds.
4. Alternate Nostril Breathing (Nadi Shodhana)
A yogic practice shown to improve autonomic function and reduce perceived stress (Saoji et al., 2019).
How to do it:
Close your right nostril, inhale through the left. Switch nostrils, exhale through the right. Repeat in the reverse order. Continue for 2–5 minutes.
5. Resonant Breathing (Coherent Breathing)
This technique promotes heart rate variability (HRV), which correlates with emotional regulation and resilience (Lehrer & Gevirtz, 2014).
How to do it:
Breathe in for 5 seconds and out for 5 seconds, aiming for 6 breaths per minute.
6. Pursed-Lip Breathing
Originally used in pulmonary therapy, this technique reduces shortness of breath and calms the nervous system (Mahler, 2018).
How to do it:
Inhale slowly through the nose for 2 counts, and exhale gently through pursed lips for 4 counts.
7. Deep Counting Breath
Engages both cognitive distraction and physiological calming.
How to do it:
Count slowly to 5 as you inhale, and to 5 as you exhale. Focus on each count to prevent intrusive thoughts.
8. Humming Breath (Bhramari Pranayama)
Known to reduce anxiety and promote theta brain waves associated with deep relaxation (Gururaja et al., 2011).
How to do it:
Inhale deeply, then exhale while humming like a bee. The vibration has a calming effect on the nervous system.
9. Progressive Muscle Breathing
Combines breathing with muscle relaxation to reduce tension (Jacobson, 1938; Bernstein et al., 2000).
How to do it:
Inhale while tensing a muscle group (e.g., fists), hold for a few seconds, then exhale and release the tension. Continue through different body areas.
10. Simple Mindful Breathing
Mindful breathing, a core element of mindfulness-based stress reduction (MBSR), helps anchor attention and reduce rumination (Kabat-Zinn, 2003).
How to do it:
Sit quietly, breathe naturally, and gently focus your attention on the sensation of breathing. If your mind wanders, return to the breath.
Conclusion
Breathing exercises are simple yet powerful strategies to reduce emotional distress and improve self-regulation. Practicing them regularly especially during stressful or emotionally challenging times can enhance mental resilience and promote a sense of calm. Integrating these techniques into digital mental health platforms like MindHug offers users accessible, low-barrier tools to support their emotional wellbeing anytime, anywhere.
📚 References (APA 7th Edition)
Bernstein, D. A., Borkovec, T. D., & Hazlett-Stevens, H. (2000). New directions in progressive relaxation training: A guidebook for helping professionals. Praeger.
Gururaja, D., Harano, K., Toyotake, I., & Kobayashi, H. (2011). Effect of Brahmari pranayama on anxiety, depression, and autonomic arousal. Ancient Science of Life, 31(1), 20–25.
Jacobson, E. (1938). Progressive relaxation. University of Chicago Press.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. https://doi.org/10.1016/j.mehy.2006.02.042
