Simple Breathing Exercises That Instantly Relieve Stress

Lisette Marie

35. Pendulum Breathing: Rocking Your Nervous System to Stillness

Fit woman in activewear enjoys a meditative break by the river, under the open sky. Photo Credit: Envato @denismuse777

Inspired by the gentle back-and-forth motion of a pendulum, this breath technique creates a sense of calm momentum. Inhale for a count of 4, exhale for 6. Repeat several times, letting each breath gently “swing” from one side to the next. The longer exhale shifts your body into parasympathetic mode, signaling safety and calm. As your breath steadies, imagine each cycle gently rocking you into a place of rest and equilibrium. Pendulum breathing is ideal before sleep or when your nervous system feels overstimulated.

36. Hand-on-Heart and Belly Breathing: Grounding Through Touch

Calm senior woman doing breathing exercise in the park. Photo Credit: Envato @gpointstudio

This grounding breath combines touch and awareness for instant calm. Sit or lie down. Place one hand on your heart and the other on your belly. Inhale slowly through your nose, feeling both hands rise—first the belly, then the chest. Exhale through your mouth and feel them fall. The tactile feedback keeps your mind anchored to the present and encourages full, diaphragmatic breathing. This exercise is especially helpful during panic, dissociation, or emotional overload. It offers a reassuring sense of containment and connection—reminding your body it’s safe to soften, settle, and breathe.

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35. Pendulum Breathing: Rocking Your Nervous System to Stillness

36. Hand-on-Heart and Belly Breathing: Grounding Through Touch

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