Inhaling ample clean oxygen is of vital importance for simply staying alive, but also for living a longer and healthier existence. Research has even shown that diaphragmatic breathing can reduce stress and improve depression!

That’s why I compiled this list of the best deep breathing techniques to relax.

Diaphragmatic breathing is the natural way of inhaling and exhaling. But our natural way of breathing may get disturbed and unbalanced when we’re stressed out or through bad habits.

The good thing is that it can be learned and that it is beneficial for everyone to do so.

What is deep breathing? Easy breathing exercise for novices

Deep breathing is the same as practicing diaphragmatic breathing. It is easy, feels natural, and has multiple benefits. That’s why it’s worth it to learn how to breathe through your belly.

This is how you do it:

1. Lie down or sit in a comfortable position.
2. Put one hand on your belly and the other hand on your chest.
3. Take a deep breath through your nose. This means that your belly should expand and push the hand resting on your stomach out. The hand on your chest should not notice any movement, as the chest should remain still.
4. Slowly exhale through your nose or mouth. Your belly should retract again. Make sure to push all the air out in order not to breathe shallowly.
5. Repeat this movement multiple times. Remember to take your time with each breath instead of rushing. The more repetitions you do, the better you’ll get at it.

Advanced deep breathing exercises

Once one has mastered natural abdominal breathing, it’s on to the more advanced exercises.

• Practice 4/7/8 breathing

It is possible to practice this exercise lying down or sitting up. Although I would recommend lying down because it’s easier to loosen up this way for most people.

1. 1. Put one hand on the belly and the other hand on the chest to track diaphragm movement.
   2. Take a deep breath and count to 4 in your head while you breathe in.
   3. Now hold your breath and count from one to seven silently.
   4. Exhale while counting from 1 to 8. As always, try to expel all the air from your lungs.
   5. Repeat for the desired number of times. Although I recommend at least 3 repetitions.

• Morning breathing

The name “morning breathing” comes from the fact that it’s an ideal exercise to do at dawn when you’ve just woken up.

It is perfect to clear clogged breathing passages and to relieve muscle stiffness. Of course, it can also be employed during the day to relax and ease stress and anxiety.

1. 1. This exercise will be performed standing up. From a standing position, bend your waist forward with your knees slightly bent. Let your arms relax and hang toward the floor.
   2. While inhaling slowly and deeply, return to a standing position by standing up gradually. Lift at the waist first, and finally, the head.
   3. Hold your breath for a couple of seconds while standing up straight.
   4. Exhale slowly and return to the curved position by bending the waist again.
   5. Repeat as many times as desired. More tension requires more repetition.

• Equal/coherent breathing

Equal breathing is a practice that focuses on the same length of inhaling and exhaling air. This steadiness helps to bring balance and relaxation.

The aim is to find a breath length that is not too hard, but also not too easy to maintain. Make sure you’re not breathing too fast to be able to maintain it during the whole exercise. For most people, this will be between three and five counts.

It can be used during yoga exercises or simply while doing daily activities.

1. 1. You can practice the technique while lying down or while sitting. You can choose your preferred position.
   2. Inhale through your nose and start counting.
   3. Breathe out through your nose and count again. Make sure you’re inhaling and exhaling at an equal duration.
   4. Try to add a slight breath retention/pause after each inhale. A natural breathing pattern also has a slight pause after each inhale.
   5. Practice for a couple of minutes.

• Roll breathing

Roll breathing is a tool to develop the full usage of your lungs by concentrating on the rhythm of breathing.

Again, it is recommended to start by doing this exercise lying down, but sitting will also suffice.

1. 1. Lie down or sit in a comfy position.
   2. Put your left hand on your belly and your other hand on your chest.
   3. Take a deep breath through your nose. Your stomach should push your left hand out, which means you’re filling your lower lungs. The hand on your chest should not notice any movement.
   4. When you have done the previous steps a couple of times, add the second part of the exercise. Inhale through your lower lungs by extending your belly, and then continue to breathe in through your upper chest. Remember to breathe slowly and regularly. This means that the hand on your chest will also move due to your chest expanding.
   5. Exhale slowly through your mouth. Make a quiet whooshing sound and let the hand on the belly fall first and then the right one by contracting the abdominal muscles first and then the chest.
   6. Practice this exercise for a couple of minutes. Depending on the tension, more repetitions of the exercise may be required to wind down.

• Alternate nostril breathing

Alternate nostril breathing is a technique that’s used for relaxation.

It has been shown in multiple studies that it enhances cardiovascular health and lowers the heart rate.

A note of warning, though. I would avoid practicing this exercise when you’re congested or feeling sick.
Try to keep your breathing pattern slow and deliberate during the whole training.

1. 1. Sit down in a comfortable position.
   2. Lift your left hand towards your nose and press your thumb against your left nostril to close it off.
   3. Inhale deeply and slowly through your right nostril.
   4. Use your index finger and ring finger to close your right nostril. Exhale slowly through your left nostril.
   5. Switch and breathe in through your left nostril.
   6. Close off your left nostril and exhale through your right nostril.
   7. This concludes one cycle of alternating breathing. Practice as many times as you want.

• Pursed lip breathing

The following abdominal breathing procedure aims to slow down the pace of your breathing. It works by applying conscious effort with each breath you take.

It could be practiced at any time of the day, but is especially useful when stressed.

It’s recommended to practice multiple times a day for a prolonged period to get the technique right.

1. 1. Sit or lie down in a comfortable position.
   2. Aim to loosen the neck and shoulders along with the rest of your body.
   3. Inhale slowly through your nose while keeping your mouth closed.
   4. Purse or pucker your lips like you would do when you are going to whistle.
   5. Slowly exhale by blowing the inhaled air through your puckered lips.
   6. Repeat as many times as desired.

• Progressive muscle relaxation

Progressive muscle relaxation combines breathing in with simultaneously flexing a muscle group and releasing that tensed muscle group when you breathe out.

It assists in winding down physically, which will have positive effects on your psychological state as well.

1. 1. Lie down or sit in a comfortable position.
   2. Take a few deep breaths to relax before starting.
   3. Breathe in and tense the muscles of your face.
   4. Breathe out and relax the muscles of your face.
   5. Breathe in and flex the muscles of your neck.
   6. Breathe out and rest the muscles of your neck.
   7. Continue working your way down your body. Tense each single muscle group and relax that same muscle group afterward.

• Breath focus technique

This technique uses focus words, phrases, and/or imagery.

It works by choosing a phrase, imagery, or words that make you feel great and loose. Examples of those words can be “relaxing”, “vacation”, or thinking about loved ones. Anything that makes you feel splendid and relaxed can work.

You can start with a short session and gradually build up toward longer phases.

1. 1. Lie down or sit in a relaxed, comfortable position.
   2. Aim to relax the whole body.
   3. Focus on your breathing without changing or trying to modify your breathing pattern
   4. Try to alternate between normal and deep breaths a few times. Try noticing the difference between shallow and deep breathing. Notice how your belly expands when practicing deep breathing.
   5. Practice abdominal breathing for a few minutes.
   6. Place your left hand on your belly and your right one on your chest. Notice how your left one moves outwards while the chest doesn’t change.
   7. Sigh loudly with each exhale.
   8. Begin concentrating your breath by combining your breathing pattern with a focus word, phrase, or imagery that will help to bring you relaxation.
   9. For example, imagine that a vacation with nice scenery will bring you relaxation and happy smiles.
   10. While taking deep breaths and imagining the vacation, you can say to yourself, “Exhale tension and inhale relaxation.”

• Lion’s breath

The lion’s breath is a vitalizing practice originating from yoga that serves to release tension in the face and chest.

In yoga, it is known as the lion’s pose.

This is how to do it:

1. 1. Sit or lie down in a relaxed position. If you want to, you can sit back on your knees or with crossed legs.
   2. Press the palms of your hands against your knees with your fingers spread apart.
   3. Inhale slowly and totally through your nose and open your eyes wide.
   4. At the same time as breathing in deeply, open your mouth wide and stick your tongue out. Aim to bring the tip of your tongue down towards your chin.
   5. Contract the muscles at the front of the throat as you exhale out through your mouth while making a long “ha” sound.
   6. Try turning your gaze to the tip of your nose.
   7. Repeat this way of breathing as many times as desired.

• Coherent breathing or resonant breathing

Coherent breathing (resonant breathing) is achieved when breathing at a rate of 5 full breaths per minute. This means inhaling and exhaling 5 times combined. One can achieve this rate by inhaling and counting to five, and exhaling for a count of five.

1. 1. Inhale slowly and count to five.
   2. Exhale gradually and count to five again.
   3. Repeat this cycle as many times as necessary. Preferably for a few minutes.

• Sitali breathing

Sitali breathing is a yoga breathing technique that specializes in relaxing the mind and lowering the body temperature.

Sitali breathing is practiced by inhaling through the mouth. That’s why you should try to practice it in a place that’s free of allergens.

1. 1. Lie or sit down in a comfortable position.
   2. Stick out your tongue and curl it to bring the outer edges together.
   3. It can be useful to purse the lips if you find it hard to bring the other edges together.
   4. Inhale through the mouth.
   5. Exhale through the nose.
   6. Continue this sequence for a couple of minutes.

• Humming bee breath

This yoga technique gives a unique sensation to the body. This distinctive buzz has an instant calming effect.

It can be used to reduce anxiety and mental strain, but also to relieve anger and frustration.

It should be noted though that it is best to practice it in a place and time when it’s appropriate to make the humming sound that’s required to practice this technique.

1. 1. Lie down or sit down in a comfortable position.
   2. Close both eyes and aim to relax the muscles in the face.
   3. Make a loud and constant buzzing sound and aim the sound towards the mouth/front of the face.
   4. Keep making the humming sound until you’re almost out of breath.
   5. Repeat for a couple of minutes.

Conclusion

Breathing through the diaphragm is important to live a long and healthy life, along with a multitude of other advantages such as reducing chronic stress and lowering blood pressure.

Practicing these techniques for just a couple of minutes each day will greatly reduce mental fatigue and will help you stay grounded.