Simple Breathing Exercises That Instantly Relieve Stress

29. Breath Awareness Meditation

Perhaps the simplest form of breathwork, this involves merely observing your natural breath without attempting to change it in any way. Sit or lie comfortably and bring your attention to the physical sensations of breathing – the air moving at the nostrils, the rise and fall of your chest or abdomen. Notice the temperature, the rhythm, the depth. When your mind wanders (as it will), gently guide your focus back to the sensation of breathing. This practice cultivates mindfulness, acceptance, and a deep sense of present-moment awareness, subtly calming the nervous system.

30. Ha Breath

This is a wonderfully simple and expressive way to release tension physically and vocally. Stand or sit tall, inhale deeply through your nose, perhaps raising your arms overhead. Then, exhale forcefully through your open mouth, making an audible "Ha!" sound, letting your arms drop or body fold forward slightly. Really let the sound come from your belly. Repeat several times. The forceful exhale and vocalization help release pent-up energy, frustration, or physical tightness, leaving you feeling lighter and more refreshed.