Four Breathing Exercises to Instantly Calm Stress

Breathing Exercises

Are you regularly prone to stressful strokes, and despite all your attempts, you can’t get rid of them? Try working your breathing with these instant calming exercises. understand the impact that stress and anxiety have on our physical and mental health.

No matter how much you try dozens of soothing herbal teas, you are always just as stressed. Perhaps you are not working enough on your breathing, which is essential in the event of a knot in the stomach. It is first essential to adopt a good posture daily: lowered shoulders, straight back, and aligned pelvis. Then practice some of the following exercises to lower the tension and relieve that stress that is harming you.

Alternate Breathing

Alternate breathing, or “nâdî shodhana pranayama” in Sanskrit, involves purifying our inner energies by learning to breathe through both nostrils. The benefits are multiple: better health, more stable nervous balance, regenerative sleep, and reduced tension. As a bonus, work allows you to get to know yourself better and to gain concentration.


The exercise starts by plugging the left nostril with the ring finger and exhaling from the right nostril. Inhale from the same nostril, stop it with your thumb, and then exhale from the left. Repeat by inhaling from the left nostril, plug it with the ring finger, and then exhale from the right. And so on, for a minute. Finish the exercise by exhaling slowly through both nostrils.

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Cardiac Coherence

It is a relaxation method that consists of controlling your heartbeat to regulate your brain better. It allows us to obtain a stable emotional state by acting instantly on our tensions and permanently reducing our anxiety. This technique allows you to refocus on yourself, reduce stress, and increase your intellectual capacities.


Adopt the “365” method, taken from the bestseller Heart Coherence 365, published by Dr. David O’Hare. Three times a day, take a five-minute break to practice the exercise. With your back straight, sit in a chair. Now, breathe through your stomach six times per minute. Then do this same exercise five times in a row until you reach five minutes. Several applications and videos on YouTube also exist to personalize your exercises and monitor your heart rate.

Abdominal Breathing

Breathing is not only done through the nostrils but also the stomach. Long forgotten, this part of the body can indeed radically change the way you do things and provide life-saving benefits. By practicing “abdominal breathing,” you will increase your respiratory amplitude by more than 70% (against 30% for chest breathing). This mechanism, natural in babies and favored by many opera singers, allows you to oxygenate your brain better, improve your physical performance (better evacuation of toxins), and improve your well-being. General by reducing stress.


At the office or home, sit in your chair and place your hands on your stomach. The objective is to feel the comings and goings of the latter. Breathe in for three seconds through your nose, gently inflating your stomach, block the air for three seconds. Breathe out slowly through your mouth, letting the stomach become flat again. The right pace? Three times a day or more, if you feel the need to relax.

Breathing with Projection

Visualization, combined with breathing, is a formidably effective method. The goal is to imagine half- or wholly closed eyes, beneficial elements of our environment, and breathing exercises. We can mentally imagine a pleasant object, memory, but also a pleasant sensation such as sunbathing. The main thing is to absorb yourself in yourself in positive thinking.


Standing with your arms at your sides and eyes closed, breathe in for several seconds as you visualize joyous events or facts in your life. Then, breathe out through your mouth, diffusing this feeling of well-being to the whole body, and removing negative tensions. For optimal well-being repeat three times in a row. The exercise can be done every morning, but also in the evening if necessary.

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