Breathing Exercises for Relaxation
Breathing is one of the quickest ways to shift your nervous system from stress toward calm. By slowing and smoothing the breath, you engage the body’s relaxation response, steady the heart, and clear the mind. This category offers simple, evidence-based techniques you can use anywhere to restore ease and focus.
Mental health exercises and practices
Explore diaphragmatic breathing to soften tension and anchor attention; box breathing and 4-7-8 to pace inhales, holds, and longer exhales; resonance (coherent) breathing at about 5–6 breaths per minute to support heart-rate variability; and the physiological sigh for rapid downshifting. You’ll also find pursed-lip and extended-exhale practices for steady grounding, alternate-nostril breathing for balanced focus, and gentle breath-counting or mindful breathing for present-moment awareness. Each exercise provides clear steps, timing suggestions, and ways to adapt it for quick breaks, evening wind-down, or moments of overwhelm.
Start comfortably: breathe through the nose when possible, keep the exhale slightly longer than the inhale, and aim for smooth, effortless cycles. One to five minutes is often enough to notice relief; consistency matters more than intensity. If you feel dizzy or strained, pause and return to natural breathing. With regular practice, these methods can enhance emotional regulation, sleep quality, and resilience to daily stress. If you experience persistent distress or breathing difficulties, consider consulting a qualified healthcare or mental health professional.
