Simple Breathing Exercises That Instantly Relieve Stress

21. Rhythmic Drumming Breath: Syncing with Life’s Pulse

Rhythmic drumming breath involves matching your breath to an internal or external rhythm, such as tapping your fingers or lightly patting your chest in a steady beat. Inhale for four counts, hold for four, exhale for four, and rest for four—following a steady rhythm, much like a heartbeat or drum. This technique is particularly helpful for those who find comfort in structured breathing patterns and can be useful in grounding anxious energy. The rhythmic element creates a meditative experience, allowing you to feel more in sync with yourself and your surroundings.

22. Pursed-Lip Breathing

This simple technique instantly slows your breathing rate, promoting calm and relieving shortness of breath often associated with anxiety. Inhale slowly through your nose for about two seconds. Then, purse your lips as if you're about to whistle or gently blow out a candle, and exhale slowly and steadily through your pursed lips for four to six seconds – making the exhale longer than the inhale. This gentle resistance helps release trapped air, reduces the work of breathing, and activates the body's relaxation response. Repeat several times whenever you feel stressed or winded.