How To Manage Your Stress With Breathing

Set a timer for 60 seconds and count how many breaths you take. (one breath = inhale + exhale)

If you’re like most people, you’ll count 12-20 breaths. But did you know the breathing rate associated with the best mental/physical health is between 5-6 breaths a minute? On top of that, people who breathe in and out of their nostrils are much more relaxed and healthier.

Why?

Let’s start with what scientists have found since the 1930s: Our breathing rate has increased. We breathe quicker and shallower, are more anxious, more stressed, and are, arguably, less healthy than our grandparents used to be. Scientists have since found that panic and anxiety is triggered when your body misinterprets the rate of your breath. This means that if you’re taking in quicker and shallower breaths, your body thinks you’re suffocating. This triggers a basic instinct to panic. Problem is that panic quickens your breathing rate and creates more suffocating feeling and, yes, more panic. And the cycle goes on.

If your body is constantly in stress-mode, it’s not easy to feel healthy. In fact, it’s almost impossible. Think about it, in each one of our exhales, we expel about 3,500 compounds. These compounds include water vapour, carbon dioxide and other gases, pollutants, pesticides, and even exhaust fumes. When we don't breathe out slowly and completely, these toxins sit there and fester, causing numerous health problems.

Also, the quicker and shallower you breathe, the more your sympathetic nervous system is activated (that’s the part of your body that gets you ready for action in the presence of danger). Slower, deeper, and more intentional breaths activate the parasympathetic nervous system (think parachute because this part of your body helps you calm down and relax after you’ve been stressed).

The more relaxed you are, the healthier you feel.

What follows are some of the most effective breathing strategies I’ve come across to help slow yourself down, reduce panic symptoms, manage anxiety, and create calm. Some might work for you, others might not. A good rule of thumb is to try each strategy at least 3 times before you decide whether it’s for you. Many of these strategies will ask you to inhale through your nose. If you can’t do that due to obstruction (or blocking), breathe in slowly through your mouth. Remember, it’s best to try these out in any way you can rather than giving them a miss.

Let’s get into it! (If you'd like a PDF version of this, let me know via webform or email)

A LIST OF BREATHING METHODS COVERED IN THIS POST

1) ALTERNATE NOSTRIL BREATHING

2) BREATHING COORDINATION

3) VIBRATING BREATH EXERCISE (‘MMH’ BREATHING)

4) TAP AND HUM

5) VIBRATING BREATH EXERCISE (‘AAH’ BREATHING)

6) VOO BREATHING

7) VIBRATING BREATH EXERCISE (‘OOH’ BREATHING)

8) VIBRATING BREATH EXERCISE (‘OOH-AAH-MMH’ BREATHING)

9) RESONANT (COHERENT) BREATHING

10) BUTEYKO BREATHING

1. Controlled Pause

2. Mini Breathholds

3. Nose Songs

4. Walking/Running

5. Decongest the Nose

11) WIM HOF METHOD (CYCLIC HYPERVENTILATION or TUMMO)

12) PHYSIOLOGICAL SIGH

13) ABDOMINAL (DIAPHRAGMATIC) BREATHING

14) SUDARSHAN KRIYA

15) YOGIC BREATHING

16) BOX (OR SQUARE) BREATHING

1. Stress

2. Sleep

3. Walking

17) BREATHHOLD WALKING

18) STRAW BREATHING

19) 4-7-8 BREATHING

20) CO2 BREATHING

BREATHING METHODS & INSTRUCTIONS

1) ALTERNATE NOSTRIL BREATHING

This technique can help improve lung function, lower your heart rate and blood pressure, and reduce overall stress.

1. Place the thumb of your right hand gently over your right nostril (blocking it) and the ring finger of that same hand on the side of your left nostril. Your forefinger and middle finger should rest between your eyebrows.
2. Slowly inhale through your left nostril.
3. At the top of the breath, pause briefly, holding both nostrils closed, then lift your thumb and exhale through your right nostril.
4. At the natural conclusion of the exhale, hold both nostrils closed for a moment, then inhale through the right nostril.
5. Continue alternating breaths through the nostrils for 5-10 cycles.

2) BREATHING COORDINATION

This technique helps engage your diaphragm (the large, flat muscle located at the bottom of your chest that helps you breathe by moving up and down) and increase respiratory efficiency. Don’t force it. Each breath should feel soft and deep.

1. Sit up so that your spine is straight and you’re facing forward.
2. Take a gentle breath in through your nose.
3. At the top of the breath, count in a whisper from 1-10, over and over (1, 2, 3, 4, 5, 6, 7, 8, 9, 10; 1, 2, 3, 4, 5, 6, 7,8, 9, 10).
4. Keep counting until your voice trails out and you’ve run out of breath.
5. Now, keep going until only the lips are moving and the lungs feel completely empty.
6. Take in another breath and repeat.
7. Continue for 10-30 cycles.

Note. Once you feel comfortable with this technique while sitting, try it while walking/jogging, or during other light exercise.

3) VIBRATING BREATH EXERCISE (‘MMH’ BREATHING)

This technique can help relieve tension in the jaw, face, head, neck, and shoulders.

1. Breathe in deeply through your nose.
2. At the top of the breath, pause briefly.
3. Exhale through your nose, mouth closed, making a ‘mmh’ sound as you do.
4. Do this for 5 cycles.

4) TAP AND HUM

This technique helps relieve tension and energise you. It can also help with bringing you back into your body when you feel zoned out, distant, out-of-body, or tired. While bringing you back inside and energise you, it can also help you feel more centred.

1. Place your open hand firmly on your solar plexus (the middle of your chest) with an open hand.
2. Breathe in deeply through your nose and, at the top of the breath, pause briefly.
3. Exhale through your nose, mouth closed, making a ‘mmh’ sound as you begin to tap the middle of your chest with your open hand. Keep tapping until you exhale fully.
4. Hold your hand firmly on your chest as you inhale again.
5. Do this for 5 cycles.

5) VIBRATING BREATH EXERCISE (‘AAH’ BREATHING)

This technique helps relieve tension in the chest and mid-upper back.

1. Breathe in deeply through your nose.
2. At the top of the breath, pause briefly.
3. Exhale with an open mouth, making an ‘aah’ sound as you do.
4. Do this for 5 cycles.

6) VOO BREATHING

This technique helps centre you in the moment, clear your mind, relax your body, and feel more connected to your body if you feel lethargic, zoned out, depressed, or in any other way hypoaroused.

1. Breathe in deeply through your nose.
2. At the top of the breath, pause briefly.
3. Exhale through pursed lips, making a ‘voo’ or ‘ooo’ sound as you do.
4. Do this for 5 cycles.

7) VIBRATING BREATH EXERCISE (‘OOH’ BREATHING)

This technique can help relieve tension in the abdomen.

1. Breathe in deeply through your nose.
2. At the top of the breath, pause briefly.

3. Exhale through pursed lips, making a deep, sombrous, ‘ooh’ sound as you do.

4. Do this for 5 cycles.

8) VIBRATING BREATH EXERCISE (‘OOH-AAH-MMH’ BREATHING)

This technique helps relieve tension throughout your body, helping you connect with the present moment, and reduce overall stress.

1. Breathe in deeply through your nose.

2. At the top of the breath, pause briefly.

3. Exhale in combination with the above exercises, making an ‘ooh-aah-mmh’ sound as you do.

4. Repeat as many cycles in the same out-breath (‘ooh-aah-mmh-ooh-aah-mmh-ooh-aah-mmh’) as you feel comfortable, adjusting the sounds as required.

5. Do this for 5 cycles.

9) RESONANT (COHERENT) BREATHING

A calming practice that can place your heart, lungs, and blood circulation into a state of coherence, helping these systems work at peak efficiency. A very basic and important technique for physical health.

1. Sit up straight and try to relax your shoulders and belly.

2. Let out a long exhale.

3. Now, inhale softly for 5.5 seconds, filling your belly with air as you do.

4. Without pausing, exhale softly for 5.5 seconds, emptying your belly and lungs at the same time. Each breath should feel like a circle.

5. Repeat at least 10 times, more if needed.

10) BUTEYKO BREATHING

These breathing techniques help train your body to breathe in line with its metabolic needs. For most of us, this means breathing less. Buteyko breathing has many methods and most of them teach extending the time that passes between your inhalations and exhalations. It short, they help you hold your breath more effectively.

Caution. All breathing restriction techniques must NEVER be attempted it while driving, while underwater, or in any condition where you might be injured or become dizzy.

1. Controlled Pause

A diagnostic tool to gauge general respiratory health and breathing progress.

1. Take out a stopwatch.

2. Sit up with a straight back.

3. Pinch both nostrils closed and exhale softly through your mouth to your breath’s natural conclusion.

4. Start the stopwatch and hold your breath.

5. When you feel the first potent desire to breathe, notice the time and take a soft inhale.

Note. For the above exercise, your first breath in after the Controlled Pause must be relaxed. If it’s laboured or gasping, you’ve held your breath for too long. Wait for a moment and try again. The Controlled Pause should only be measured when you’re relaxed and breathing normally, never after strenuous exercise or during stressed states.

2. Mini Breathholds

A key component to Buteyko breathing is to practice breathing less. That’s what this technique trains your body to do. These techniques have reduced symptoms of asthma, anxiety, and panic attacks.

1. Exhale fully and hold your breath for half the time you measured during your Controlled Pause. (For instance, if the Controlled Pause is 40 seconds, the Mini Breathhold would be 20 seconds)

2. Repeat as many times during the day as possible. If it helps, set up timers throughout the day, every 15 minutes or so, to remember to do this.

3. Nose Songs

Just like the various sound-breath exercises above, the following uses song to help calm your nervous system. Nitric oxide is a powerful molecule that widens your blood vessels (allowing blood to travel more freely), increases oxygenation (increasing energy, brain function, detoxing), and relaxes your muscles. Humming increases the release of nitric oxide in the nasal passages by 1,400% (15-fold!). This is the most effective and simplest method to increase this essential gas.

1. Breathe in normally through the nose.

2. On the out-breath, hum any song or sound.

3. Practice for at least five minutes a day, more if possible.

Note. You might feel ridiculous doing this, but the effects can be potent.

4. Walking/Running

1. Walk or jog for a minute or so while breathing normally through your nose.

2. Exhale and pinch the nose closed while keeping the same pace.

3. When you sense a strong hunger for air, release your nose and breathe in gently, at about half of what feels normal. (This breath might take about 10-15 seconds)

4. Return to regular breathing for 30 seconds.

5. Repeat for about 10 cycles.

5. Decongest the Nose

This strategy can be effective for allergies or when your nose is blocked. It might work quickly or take a bit of practice to do.

1. Sit up straight and exhale fully, then pinch both nostrils and mouth shut.

2. Begin to hold your breath.

3. Try to keep your mind off breathholding by shaking your head up and down or side to side, going for a quick walk, or jumping and running.

4. Once you feel a strong sense of air hunger, take a very slow and controlled breath through your nose. (If your nose is still congested, breathe in and out softly through the mouth with pursed lips)

5. Continue this controlled breathing (in and out) for between 30 seconds and 1 minute.

6. Repeat these steps 5-6 times.

11) WIM HOF METHOD (CYCLIC HYPERVENTILATION or TUMMO)

The Wim Hof Method offers various benefits, primarily through its combination of cyclic hyperventilation, cold exposure, and mindfulness practices. Below is the hyperventilation aspect of the Method. Its benefits include enhanced stress management by deliberately increasing your autonomic nervous system’s arousal, leading to adrenaline release. This helps you practice managing high levels of adrenaline and stress, providing a kind of inoculation for the future. The more you put yourself in a position like this, the more comfortable you feel. It has also been demonstrated to help improve immune function.

1. Sit or lie down comfortably.
2. Take a deep breath in through your nose (or mouth), filling your lungs completely. Without pausing, exhale strongly through your mouth.
3. Take 20-40 of these breaths each round. (You might want to start small if this is your first time.
4. Once you reach the final inhalation, exhale completely, letting all the air out of your lungs.
5. Now, hold your breath for as long as you comfortably can. (This is called the Retention Phase. Start small, aiming for 10-30 seconds, more if you comfortably can)
6. When you feel the urge to breathe, take in a deep inhale and hold it for about 15 seconds (more if you’d like).
7.Exhale fully and repeat the cycle for 2-4 rounds.

Note. For this exercise, as you exhale and to enhance outcomes, you might want to hum or make a sound. Once you practice this Method often enough, you can build up the breathhold in increments until you can hold your breath comfortably for 1, 2, or even 3 minutes!

12) PHYSIOLOGICAL SIGH

A highly effective strategy to manage stress, anger, or strong emotional reactions. Physiological sighs are natural responses and tend to occur spontaneously every five minutes or so, whether you’re awake or asleep. They help reopen your lung’s alveoli (tiny air sacs that absorb oxygen and release carbon dioxide) to bring in more oxygen and offload carbon dioxide effectively. You can voluntarily perform a physiological sigh to rapidly reduce stress. It’s a quick, scientifically supported method that helps you reduce stress in real-time by activating a specific neural circuit that links your brain to your diaphragm. It has helped people stave off nervousness, like when they’re anticipating something like public speaking.

1. Take a deep breath through your nose.

2. At the top of the breath, pause for a moment until you feel either your chest or diaphragm (or both) relax a bit, then take in a follow-up breath in through your nose, filling your lungs as much as possible.

3. Pinch your nostrils.

4. Breathe out through your mouth as if you are sighing.

5. Repeat this cycle for 5 minutes at a time (less if you can’t manage 5 minutes), a few times throughout the day.

Note. You can play around with the exhale to help you reach the most amount of calm. Try breathing out through pursed lips if you’d like, or by humming (after you’ve let go of your nostrils). Although this might not specifically be considered the physiological sigh (because there’s no ‘sigh’ element), it has been found helpful to reduce stress.

13) ABDOMINAL (DIAPHRAGMATIC) BREATHING

This technique uses the diaphragm, causing your belly to expand during inhalation and contract during exhalation. This type of breathing is deeper and fills more of the lungs up (contrast this with chest-based breathing where the ribcage and chest are mostly involved, and often lead to shorter, quicker breaths). At rest, it’s best to relax the abdominal muscles and to belly breathe. This allows your abdomen to move out as you inhale and in as you exhale. By default, humans are diaphragm breathers unless something is compromising your diaphragm. If you’re not breathing deeply and with the diaphragm, you’re probably not feeling the most relaxed.

1. Sit or lie down in a comfortable position and place one hand on your chest and the other on your abdomen (upper tummy).

2. Breathe in slowly through your nose, allowing your abdomen to rise as your diaphragm pulls down and fills your lungs with air. Try and make your belly move more than your chest. (Count how long you inhale for and aim for a certain number to keep the rhythm steady.)

3. Purse your lips (like you’re blowing out a candle) and exhale slowly through your mouth. Feel your abdomen fall as you release the air. (Count how long you inhale for and aim for a certain number to keep the rhythm steady)

4. Continue this process for several minutes, aiming for a steady rhythm.

5. Aim for 5-10 minutes (or less if you can’t fit much time in) each day to help reduce stress and improve your breathing efficiency.

14) SUDARSHAN KRIYA

A very powerful breathing technique, and one of the most difficult to do. It consists of four phases: Om chants; breath restriction; paced breathing (inhaling for 4 seconds, holding for 4 seconds, exhaling for 6, then holding for 2); and, finally, very heavy breathing.

Phase 1 (Om)

1. Sit comfortably with your spine straight, either on a chair or on the floor.

2. Close your eyes and take a deep breath in.

3. At the top of your breath, hold for a moment, then on your exhale, begin chanting the sound "Om".

4. Do this for 5 breaths.

Phase 2 (Hold)

5. Now, inhale deeply through your nose.

6. At the top of your breath, hold for a few counts.

7. Exhale slowly through your mouth through pursed lips.

8. Do this for 5 breaths.

Phase 3 (4-4-6-2)

9. Inhale deeply for a count of 4 seconds.
10. Hold your breath for 4 seconds.
11. Exhale through pursed lips for 6 seconds
12. Hold your breath for 2 seconds.
13. Continue this for 5-10 cycles, focusing on your breath and maintaining a steady rhythm.

Phase 4 (Heavy)

14. Now, shift to rapid, forceful breaths (in and out, without pausing) through the nose, keeping your mouth closed. Do this 10-20 times. (You might feel a little light-headed as you so this. This is totally normal. If it happens to you, reduce the amount of breaths until you find an amount that are tolerable)

15. After you reach the desired count, return your breathing back to normal. Notice as you do how you feel. Most people feel highly energised and mentally clear through this process.

Conclusion

16. Close the practice by making the sound "Om" a few more times on your exhale.

15) YOGIC BREATHING

A standard yoga breathing technique.

Phase 1

1. Sit in a chair or cross-legged and upright on the floor. Relax your shoulders. (If you have trouble relaxing your shoulders, slowly raise your shoulders until you’re shrugging. Then, once you feel the need to let go, allow the shoulders to slowly descend until they’re more relaxed than they were before)

2. Place one hand over the belly button and slowly breathe in, feeling your belly expand. (You will feel your belly expand with each inhale and deflate with each exhale) Practice this breath 3-5 times.

3. Next, move your hand up a few inches so that it’s pressing on the bottom of your rib cage. Focus your breath into the location of the hand, expanding your ribs with each inhale, retracting them with each exhale. Practice this for about 3-5 breaths.

4. Now, move your hand to just below the collarbone. Breathe deeply first into your belly, then your chest area, imagining your chest spreading out and withdrawing with each exhale. Do this for a 3-5 breaths.

Phase 2

5. Rest your hands on your lap and connect all these motions into one breath, inhaling into the stomach, lower rib cage, then chest.

6. Exhale slowly in the opposite direction, first emptying the chest, then the rib cage, then the stomach. This might take a while for you to get the hang of.

7. Continue this same sequence for about 5-10 rounds.

16) BOX (OR SQUARE) BREATHING

U.S. Navy SEALs use this technique to stay calm and focused in stressful situations. It’s simple.

1. Stress

1. Inhale through your nose to the count of 4.

2. Hold to the count of 4

3. Exhale to the count of 4. (You can do this through pursed lips or by humming)

4. Hold to the count of 4.

5. Repeat. (Do this at least 4-5 times. In most cases, this strategy will reduce your breathing rate to about 4-5 breaths per minute)

2. Sleep

Longer exhalations will bring a stronger parasympathetic (relaxing) response. A variation to relax the body more deeply (great to relax you before bed) is as follows:

1. Inhale through your nose to the count of 4.

2. Hold to the count of 4

3. Exhale to the count of 6-8. (You can do this through pursed lips or by humming)

4. Hold to the count of 2.

5. Repeat for as long as necessary.

3. Walking

You can adapt this exercise again while you walk. It is very helpful for social anxiety and when you are walking about with others. Or, when you just want to practice your control over your breath. The variation is as follows:

1. On your next walk, inhale and link the inhale to the steps you’re take (e.g. 4+ steps while simultaneously counting as you inhale).
2. Hold your breath while you walk, timing the steps to a count that seems right (e.g. 4+ steps).
3. Exhale in whichever way seems best while linking the exhale to the count of your steps.
4. Again, hold to the count of your steps, at a limit that seems right.
5. Repeat throughout your walk.

17) BREATHHOLD WALKING

This technique increases carbon dioxide and, therefore, blood circulation in the body. It’s not much fun. Try it out.

1. Go to a grassy park, beach, or anywhere the ground is soft.

2. Exhale fully, then walk slowly, counting each step.

3. Once you feel a powerful sense of air hunger, stop counting and take a few breaths through the nose while still walking. Breathe normally for at least a minute, then repeat the sequence. (The more you practice this technique, the higher the count)

Note. You may want to hum as you breathe out, counting as you do.

18) STRAW BREATHING

This technique helps extend your out-breath significantly. Through this exercise, you can teach yourself to lower your breathing rate to 3 or 4 breaths per minute. This, in turn, lowers your heart rate and promotes a sense of calm and clear-headedness. You will need a thin straw for this exercise. If you can’t source one, purse your lips tightly as if you have them around a straw.

1. Inhale deeply through your nose.

2. At the top of your breath, hold for a moment.

3. Exhale through a thin straw until you feel your lungs have emptied.

4. Repeat 5-10 times.

Note. You can buy stainless steel necklaces online that are marketed as ‘anxiety necklace’ or ‘breathing necklace.’ They’re often under $10.00. If this is your thing, get one of these. Be aware, however, that you check the diameter as the pipe/straw may be thicker than you’d like.

19) 4-7-8 BREATHING

This technique, made famous by Dr. Andrew Weil, helps place your body into a state of deep relaxation. Use to before bed or throughout the day if you need to relax.

1. Take a breath in, then exhale through your mouth with a whoosh sound.

2. Close the mouth and inhale quietly through your nose to a count of 4.

3. Hold for a count of 7.

4. Exhale completely through your mouth, with a whoosh, to the count of 8.

5. Repeat this cycle for at least 4 breaths.

Note. Weil offers a step-by-step instructional on YouTube, which has been viewed more than four million times. https://www.youtube.com/watch?v=gz4G31LGyog

20) CO2 BREATHING

The key to this method is the slow the exhale through the mouth. The slower the release, the more oxygen is being used up and the more carbon dioxide is produced. CO2 has been known to produce a calming effect by activating your body’s parasympathetic nervous system. Holding your breath, as in the exercise below, can lead to feelings of calmness and sleepiness due to CO2 buildup.

Preparation

1. Place your hand on your diaphragm and cough 2-3 times. You’ll notice your diaphragm tenses automatically.

2. Now, purse your lips and breathe out slowly. (To get a sense of how this might look, imagine you’re lying on your back at the bottom of a pool blowing one bubble at a time to see how long they can hold their breath). Notice how your diaphragm moves with the exhale.

Instruction

1. Make yourself comfortable and, if you feel safe to do so, close your eyes.

2. When you’re ready, take a deep breath in through the nose.

3. Hold for a count of 3 at roughly 1 second intervals.

4. Now, release your breath through the mouth to the count of 10. (If there’s a ticking clock in the room, pace yourself according to the ticks)

5. If you easily reach 10 but could have gone for longer, adjust the duration of the out-breath in the next round (count to 12, 14, 16, and so on).

6. Repeat 3-4 times.

7. Return your breathing back to normal.

Note. It’s essential to approach any breath-hold exercises with caution, as prolonged breath-holding can lead to dizziness, fainting, or other negative health effects.

REFERENCES

Many of these techniques were adapted from James Nestor’s (2020) book, Breath: The New Science of a Lost Art. Video and audio tutorials of these techniques are available at https://www.mrjamesnestor.com/breath

All other exercises were adapted from various therapies and strategies used by Emil Barna and colleagues in clinical practice. Approaches include those drawn from Peter Levine’s Somatic Experiencing, Jill Miller’s Tune Up Fitness exercises, Wim Hof’s Wim Hof Method, and Andrew Huberman’s Physiological Sigh, among others.