Simple Breathing Exercises That Instantly Relieve Stress

Lisette Marie

23. Three-Part Breath (Dirga Pranayama)

Fitness, group and women with yoga, meditation and breathing with routine, hobby and class for heal. Photo Credit: Envato @YuriArcursPeopleimages

This foundational yogic breath maximizes lung capacity and brings deep awareness to the breathing process. Sit or lie comfortably. Place one hand on your belly and the other on your chest. Inhale slowly through your nose, first filling your abdomen (feel your belly hand rise), then expanding your rib cage sideways, and finally lifting your chest slightly. Exhale slowly, releasing from the chest, then ribs, then pulling the abdomen gently in. This full, conscious breath pattern oxygenates the body thoroughly and calms the mind by requiring focused attention.

24. Cooling Breath (Sitali Pranayama)

African American woman performs breathing exercises sitting on a yoga mat in the park. Photo Credit: Envato @voronaman111

Feeling overheated, agitated, or mentally fiery? Sitali breath offers a unique cooling effect. Curl your tongue lengthwise into a tube (if you can't, practice Sitkari by gently touching teeth together and drawing air through them). Inhale slowly and deeply through the curled tongue or teeth, feeling the cool air enter. Close your mouth, retain the breath briefly if comfortable, then exhale slowly through your nose. This technique is believed to cool the body and soothe the nervous system, making it ideal for hot weather, frustration, or Pitta imbalances in Ayurveda.

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23. Three-Part Breath (Dirga Pranayama)

24. Cooling Breath (Sitali Pranayama)

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