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Breathing Exercises

It may seem simple, but engaging in basic breathing exercises can be one of the easiest and most effective ways to manage stress. In moments where you feel anxious or overwhelmed, a few tips and tricks can help calm your mind and level out your breath—and they’re at your disposal any time, anywhere.

Here are a few breathwork techniques to try.

Mindful Breathing

Try breathing deeply with some extra intentionality. Follow this basic structure—inhale, hold, and exhale—to find a steady breath pattern.

Inhale
4
Seconds

Alternate Nostril Breathing

A common meditation practice, alternate nostril breathing, is known to relax the body and calm the mind. To get started, click the “begin” button—a series of instructions will walk you through the process, with an option to practice as many times as you’d like.

1
Sit in a comfortable position and bring your right hand to your nose
2
Exhale completely and then use right thumb to close right nostril.
3
Inhale through left nostril and then close left nostril with your fingers.
4
Open right nostril and exhale through this side.
5
Inhale through right nostril and then close this nostril.
6
Open left nostril and
exhale through left side.
This is one cycle. Continue for up to 5 minutes.
Always finish the practice with an exhale on the left side.

Guided Breathwork

Follow along with this video to practice a deeper breathing pattern.

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