These days, breathing exercises play a huge role in my everyday activities. I could not imagine going a day without first performing my breathing techniques.

I typically mix these with my morning meditation, which I have been doing for the past few years out of pure perseverance.

Stress can be found almost anywhere: at home, at work, and when traveling. Avoiding it is difficult, and avoiding being dragged in is much more difficult.

Due to an extremely demanding and stressful profession, I used to let stress to control me on a regular basis. That is, until I became aware of how harmful it was to my health.

As a producer in the video production industry, I experienced a different kind of stress every day.

Not to mention how many people would be depending on me, there were a lot of cogs that needed to all line up exactly for the manufacturing to proceed. There were strict deadlines, and I frequently had to put in long hours to ensure that every stage of production was finished.

This job was really stressful, and I frequently felt like I was getting irritated and exhausted from the amount of work I had to do.

Controlling your emotions might become nearly difficult under stress. I discovered that my level of irrationality increased with my level of stress.

Diseases and stress are closely related, and long-term stress can encourage the growth of many ailments. Stress has been connected to lung disease, cancer, suicide, deadly accidents, and liver cirrhosis.

In addition, stress can cause relationship problems, weight gain, and aging.

I made the decision to acquire stress-reduction strategies after realizing that I was a very stressed individual who frequently brought unpleasant circumstances into my life.

I found that several breathing techniques were the most effective strategies. They produce fantastic effects and are completed quickly.

I now just take a moment to practice one of my breathing techniques if I ever feel like I am getting overwhelmed or am going into a stressful scenario. This instantly calms me down and improves my mental condition, enabling me to think logically and coherently.

During meditation, breathing is a technique used to attain a clear mental state and complete physical relaxation. We consider ourselves very fortunate to be able to control and regulate such a strong tool as breathing.

In addition to providing you with useful life skills, breathing exercises are an excellent way to begin your meditation journey.

The methods I have described are straightforward and simple to understand. Some can be utilized to stimulate your vital energy and mental awareness, while others can help you relax and find inner peace.

Abdominal Breathing

Your entire body slows down when you breathe deeply and deliberately. This lowers your blood pressure and heart rate.

The goal of this approach is to concentrate on your diaphragm rather than your chest while you breathe.

Put one hand on the abdomen and the other on the chest to start.

Inhale enough air via your nose to cause your diaphragm to expand, causing your lungs to stretch. Then slowly exhale.

Be sure to take slow, deep breaths.

For 10 minutes, repeat this approach while taking seven to ten breaths per minute.

Alternate Nostril Breathing (aka Nadi Shodhana)

This method will offer balance and tranquility while bringing your brain’s two halves together.

Start by sitting in a comfortable meditative position; you can do this on a sofa, chair, or the floor, depending on what seems most comfortable for you.

Now, use your thumb or a finger on your right hand to keep your right nose down. Take a deep breath using your left nostril.

Release your grip on your right nostril and cover your left when you are at the top of your inhalation. Next, release the breath via your right nostril. For however long it takes you to feel focused and at ease, keep using this strategy.

You should not utilize this approach right before bed because it makes deep connections with your brain.

Instead, spend a few minutes practicing alternate nostril breathing to help you relax if you have to prepare for a major presentation, a challenging job interview, or any other stressful scenario. By doing this, you may calm your mind and be the best version of yourself without worrying about your nerves!

You will feel concentrated and extremely energized in addition to feeling balanced and at ease.

Relaxing Breath (aka “4-7-8”)

The body and neurological system are fully relaxed using this technique. It can be applied in a variety of situations, such as when you are experiencing internal tension, an unpleasant event, or just to assist you unwind before bed.

Make sure your back is as straight as possible and that you are seated comfortably before starting this method.

Put the tip of your tongue behind the gum line where your top front teeth meet. For the length of the technique, you will have to remain silent.

Begin by completely exhaling. Usually, this would produce a natural “whoosh” sound due to the position of your tongue.

Take a silent breath for four counts. After you have arrived, hold your breath for seven counts, and then let it out completely for eight counts. One complete breath. Every time you use this technique, try to take four or five complete breaths.

Stillness in Breath

This method is suited you if you can concentrate on your breathing for extended periods of time.

There is no counting involved with this breathing awareness variation—just observation.

First, take a comfortable seat, close your eyes, and start paying attention to your breathing.

Turn your attention to the moment when the breath transitions from inhalation to exhalation when you have become comfortable with the practice of watching your natural breathing rhythm. Next, watch as it shifts from exhaling to inhaling. Observe that there is a pause, or gap, in between each breath.

Just keep directing your focus back to this calm moment in between each breath stage if you notice that your thoughts stray throughout this variation. This method will become a constant experience where you will discover serenity the more you use it.

Stimulating Breath (aka Bellows Breath)

Bellows Breath is utilized to sharpen your intellect and stimulate your senses. You will feel more awake and have more vital energy if you do it properly.

First, take a comfortable seat. This approach does not require you to sit anyplace or be in a specific position.

Quickly inhale and expel through your nose. Keep your mouth shut and try to be as calm as you can. Try to keep your inhalations and exhalations as short as possible while maintaining an equal duration.

Beginners should begin by using this approach for no more than 15 seconds at a time. You can extend this time by five seconds each time you practice until you reach a minute as you get more comfortable.

Similar to alternating nostril breathing, this method engages your mind deeply and is not recommended for use right before bed.

Try this method the next time you need a pick-me-up instead of grabbing some coffee, and you will be amazed at how much more energized you feel afterward!

You can drastically lower your stress and anxiety levels by engaging in breathing meditation for ten to fifteen minutes each day. You will begin to feel more at ease, the chaos of daily concerns will just go, and from within you will come sensations of contentment and joy.