Simple Breathing Exercises That Instantly Relieve Stress

Lisette Marie

25. Counting Breaths

Lady breathing in lotus posture with furry pet on yoga mat. Photo Credit: Envato @sofiiashunkina

A simple yet powerful mindfulness technique to anchor a wandering mind and calm anxiety is to count your breaths. Sit comfortably and bring awareness to your natural breath. Silently count "one" as you inhale, "two" as you exhale, "three" on the next inhale, "four" on the exhale, continuing up to "ten." Then, begin again at "one." If you lose count, gently restart. This rhythmic counting provides a simple focus point, interrupting cycles of worried thoughts and gently guiding your mind towards a state of calm presence.

26. Breath of Fire (Kapalabhati Pranayama)

Young people doing yoga breathing exercises inside studio yoga class at home. Photo Credit: Envato @vanenunes

Need an energizing mental reset? Breath of Fire involves short, sharp, forceful exhales through the nose, driven by contracting the lower belly, followed by passive, automatic inhales. It's like quickly pumping bellows. This invigorating practice clears the mind, energizes the body, and cleanses the respiratory system. Start with short rounds (20-30 pumps) and gradually increase. Caution: Avoid if pregnant, have high blood pressure, heart conditions, hernia, or ulcers. Consult a qualified instructor. This is more stimulating than relaxing but excellent for clearing mental fog.

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25. Counting Breaths

26. Breath of Fire (Kapalabhati Pranayama)

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