When stress strikes, it can feel overwhelming, making your chest tighten and your heart race. But the good news is, your breath is a built-in tool for calming your body and mind. With a few simple techniques, you can shift out of stress mode and into a state of relaxation in just minutes. Here are five powerful breathing exercises to try.

1. Box Breathing
Great for calming anxiety and regaining focus.
Box breathing is a simple, structured technique that helps you regain control when you’re feeling overwhelmed.

• Inhale for a count of 4.
• Hold your breath for a count of 4.
• Exhale for a count of 4.
• Hold your breath again for a count of 4.

Repeat the cycle for 2-3 minutes, visualizing a box as you breathe: inhale along one side, hold along the top, exhale along the other side, and hold along the bottom.

2. Diaphragmatic (Belly) Breathing
Perfect for releasing tension and resetting your nervous system.
Most of us breathe shallowly into our chest, especially when stressed. Belly breathing, on the other hand, encourages full oxygen exchange, instantly calming your mind and body.

• Place one hand on your chest and one on your belly.
• Inhale deeply through your nose, letting your belly rise (not your chest).
• Exhale slowly through your mouth, letting your belly fall.

Do this for 5-10 breaths, focusing on the rise and fall of your belly.

3. 4-7-8 Breathing
Best for winding down and improving sleep.
Developed by Dr. Andrew Weil, this technique is designed to relax your body and slow your heart rate.

• Inhale deeply through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale slowly through your mouth for a count of 8.

Repeat for 4 cycles. This method works particularly well before bed or during moments of high stress.

4. Alternate Nostril Breathing (Nadi Shodhana)
Balances your energy and promotes mental clarity.
This yogic breathing technique helps balance the body and mind by alternating the airflow between nostrils.

• Sit comfortably and close your eyes.
• Close your right nostril with your thumb and inhale deeply through your left nostril.
• Close your left nostril with your ring finger and exhale through your right nostril.
• Inhale through your right nostril, then switch and exhale through your left.

Repeat for 1-2 minutes, focusing on the sensation of air moving through each nostril.

5. Resonance Breathing (Coherent Breathing)
Ideal for creating a state of deep relaxation.
Resonance breathing involves slowing your breath to about 5 breaths per minute, which is scientifically shown to reduce stress and enhance heart health.

• Inhale slowly through your nose for a count of 6.
• Exhale slowly through your mouth for a count of 6.

Repeat for 5-10 minutes, keeping the rhythm smooth and steady.