4 Breathing Techniques for Stress and Anxiety

One of the most effective ways you can relieve stress and anxiety is by using a simple breathing technique. 

(And they say nothing in life comes for free!) 

Next time you’re feeling flustered try one of these breathing techniques to bring a bit of zen back into your life. 

1 – The Box Breathing Technique 

What is it?

A controlled breathing technique which uses four seconds to count each stage. 

Benefits of this breathing technique 

It helps to return the breathing to its usual rhythm and can be especially useful after a particularly stressful situation. 

How to do it 

1. Breathe in through the nose for four seconds 
2. Hold for four seconds 
3. Slowly exhale for four seconds 
4. Wait for four seconds before starting your next in-breath 

2 – The Belly Breathing Technique 

What is it? 

A technique that focuses on breathing deeply into and from the stomach instead of your chest. 

Benefits of this breathing technique 

It helps to slow down and deepen your breathing.

Focusing on a lower area of your body also has a calming effect on the mind. 

How to do it 

1. Place one hand on your chest, the other on your stomach
2. As you breathe in, draw the breath right down to your stomach – feel your stomach rise while trying to keep your chest relatively still 
3. Engage your abdomen muscles and really push your breath out 

3 – The 4-7-8 Breathing Technique 

What is it? 

A deep, rhythmic breathing technique using 4, 7 and 8 seconds at each stage. 

Benefits of this breathing technique 

It reduces stress and anxiety levels and can also help with sleep. 

How to do it 

1. Breathe in through the nose for 4 seconds 
2. Hold for seven seconds 
3. Exhale forcefully through the mouth and make a “whoooosh!” sound 

*Tip: the ratio is more important than the number of seconds. If 4, 7, 8 is too much, try 2, 3.5, 4 instead.

4 – The Yogic Breathing Technique 

What is it? 

A focused practice which involves breathing through alternate nostrils.

Benefits of this breathing technique 

It works to relax the body and mind and bring you back to the present moment.

You’ll become more focused, more aware. 

How to do it 

1. Use your right thumb to close your right nostril 
2. Inhale through your left nostril 
3. Close your left nostril with your ring finger
4. Open your right nostril and exhale 
5. Inhale through your right nostril then close with your right thumb 
6. Open your left nostril and exhale 

You’ve now completed one cycle – repeat as many times as you need.