36 Simple Breathing Exercises That Instantly Relieve Stress

Stress doesn’t wait for the right moment—it hits mid-meeting, during traffic, or as your mind races at 2 a.m. But here’s the good news: your most powerful stress reliever isn’t external—it’s your breath. Intentional breathing is one of the fastest, most accessible ways to calm your nervous system, sharpen focus, and reclaim control in chaotic moments. No equipment, no prep—just you, tuning into something you already do every day. That’s why we’ve expanded our list to 36 Simple Breathing Exercises That Instantly Relieve Stress. These aren’t just wellness trends—they’re science-backed techniques used by therapists, athletes, and mindfulness pros to reset the body and mind in real time. Whether you need to quiet anxiety, refocus your thoughts, or simply exhale the day, these breathwork tools are here to help. Because sometimes the most effective way to move forward... is to pause, and breathe.

1. Diaphragmatic Breathing: A Foundation for Calm

Diaphragmatic breathing, also known as abdominal or belly breathing, is a foundational exercise for achieving calm. This technique involves engaging the diaphragm, a large muscle located at the base of the lungs, to take deep, full breaths. Unlike shallow chest breathing, diaphragmatic breathing allows for maximum oxygen intake and efficient expulsion of carbon dioxide. To practice, sit or lie down in a comfortable position and place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise as your diaphragm expands. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this cycle for several minutes, focusing on the rise and fall of your abdomen. This exercise not only reduces stress but also improves lung function and enhances emotional regulation. By making diaphragmatic breathing a daily practice, you can build a strong foundation for managing stress and cultivating inner peace.

2. Box Breathing: Balancing Mind and Body

Box breathing, also known as square breathing, is a simple yet powerful technique for balancing the mind and body. This exercise involves inhaling, holding the breath, exhaling, and holding again, each for an equal count. Box breathing is often used by athletes and military personnel to maintain focus and composure under pressure. To practice, sit comfortably with your back straight. Inhale through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and hold again for a count of four. Repeat this cycle for several minutes, visualizing a box as you breathe. Box breathing helps regulate the autonomic nervous system, reducing stress and promoting mental clarity. By incorporating this technique into your routine, you can enhance your ability to remain calm and centered in challenging situations.