Simple Breathing Exercises That Instantly Relieve Stress

27. The Physiological Sigh

Your body naturally does this to reset your nervous system! You can consciously trigger it for instant stress relief. Take a deep inhale through your nose, and then, without exhaling, take another short, sharp inhale on top of the first one to fully inflate your lungs. Follow this double inhale with a long, slow, complete exhale through your mouth, letting go of all the air. Research shows this pattern is highly effective at quickly reducing anxiety and calming the system by offloading carbon dioxide efficiently. Repeat 2-3 times.

28. Segmented Breathing (Viloma Pranayama)

This technique enhances breath control and awareness by breaking the inhale or exhale (or both) into distinct parts with pauses. For an interrupted inhale: inhale for 2-3 seconds, pause briefly, inhale again for 2-3 seconds, pause, then inhale fully. Exhale smoothly and completely. You can also practice with an interrupted exhale. This deliberate pausing increases your capacity to manage your breath and brings focused attention, calming the mind and building respiratory resilience. It can be tailored to feel either energizing or relaxing depending on the pace.