10 types of breathing exercises (and how to practice them)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Feeling anxious? Your breath can be an incredible tool to help. Explore 10 types of breathing exercises and how to practice them to find relief anytime, anywhere.
We all have those days. Your boss just dumped a ton of extra work on your desk, your kids’ school just told you they need to dress up as an ancient Greek philosopher tomorrow, a friend is texting about a personal crisis, and the fridge is empty so you've got to fit in a grocery run. It’s… a lot.
When stress builds up and life feels overwhelming, we often forget to just breathe. But slowing down to focus on your breath can be a simple way to find calm and feel in control again.
Breathing exercises give you tools to manage stress, ease anxiety, and even boost your mood. They’re quick, easy, and can be done almost anywhere, whether you’re sitting in traffic, lying in bed, or taking a quick break at work.
In this guide, we’ll go through each type of breathing exercise, show you how to practice them, and explain how they can help. Let’s get started.
What are breathing exercises?
Breathing exercises are simple techniques that help you take control of your breath. When we’re stressed or anxious, our breath usually speeds up, which can actually make us feel more anxious. But doing some focused breathing can help interrupt the cycle in a way that naturally calms your body and mind.
There are lots of techniques, and they each work a little differently or have a particular area of intention. Some breathing exercises are best for reducing anxiety, while others can help improve focus, ease muscle tension, or even prepare you for a good night’s sleep.
Many people use breathing exercises to help in a challenging moment or simply as part of a regular daily routine to help them keep stress at bay, sleep better, and make it easier to stay calm and focused throughout the day.
Benefits of breathing exercises
You may be wondering if something so simple can really solve all your problems. And the answer is no —they can’t fill your shopping cart or complete that work project—but they can support your physical and mental health in more ways than one.
Reduces stress and anxiety: Breathing exercises calm the body’s stress response, quieting anxiety and helping you feel more centered.
Improves focus and concentration: Taking a few deep breaths can help sharpen your focus, so you can stay present and engaged.
Helps manage emotions: Focusing on your breath promotes a sense of calm and control, so you can handle emotions better. Struggling with your emotions? Check out these nine emotional regulation tips.
Boosts physical health: Certain breathing exercises can help improve lung capacity, circulation, and even immune response.
Supports better sleep: Breathing exercises like 4–7–8 breathing can help you fall asleep faster and improve the quality of your sleep (these six tips before bed can help too).
Boosts mood and mental wellbeing: Certain techniques, like resonant breathing (which is when you breathe slowly and evenly, usually around 5-6 breaths per minute), can improve your mood and overall sense of wellbeing.
Provides a sense of control: Breathing exercises remind you that even in challenging moments, you have the power to calm yourself.
10 types of breathing exercises (and how to practice them)
When life feels busy or overwhelming, having a variety of breathing exercises in your back pocket can be incredibly helpful. Since each exercise works a bit differently, being familiar with a few means you'll be better able to support yourself in any situation, whether you’re looking to calm down, get focused, or ease into sleep.
1. Deep belly breathing
As one of the simplest yet most effective ways to calm your body and mind, this technique is especially useful when you need to relieve stress, feel more grounded, or prepare for a restful night’s sleep. If you’re struggling to sleep well, try pairing breathing with these 10 tips to improve your sleep quality.
How to practice: Find a comfortable position, either sitting or lying down. Place one hand on your belly to help you feel each breath as you inhale deeply through your nose, allowing your stomach to rise as you fill your lungs. Hold your breath for a couple of seconds, then slowly exhale through your mouth, feeling your belly fall. Repeat this pattern for about five to ten breaths, letting your body relax with each exhale.
💙 Learn an easy way to practice deep belly breathing with the Balloon Breath meditation, great for kids and adults!
2. Diaphragmatic breathing
This type of breathing can help strengthen your diaphragm and improve your body’s ability to take in oxygen. It can be particularly helpful if you're dealing with respiratory issues or you want to ease physical tension (these six tips can also help).
How to practice: Place one hand on your chest and the other right below your ribs. Breathe in deeply through your nose, aiming to move only your diaphragm (your belly should rise while your chest stays relatively still). Exhale slowly through pursed lips, feeling your belly lower. Practice this for about 5–10 minutes.
3. Box breathing (square breathing)
A favorite among people who need to manage stress on the go, box breathing helps balance oxygen levels, slow your heart rate, and quickly shift your body into a calm state, making it ideal for high-stress situations.
How to practice: Visualize a box where each breath segment represents one side. Inhale slowly through your nose for a count of four as you imagine progressing up the side of the square, hold your breath for another four along the top of the square, exhale for four as you move down the box, then pause for a final count of four to return to the start point. Continue for a few rounds, focusing on maintaining an even rhythm.
4. The 4–7–8 breathing technique
This technique is designed to calm the nervous system and ease anxiety. It’s particularly useful for winding down at the end of the day, so you're feeling ready for sleep. If you’re looking for more sleep support, check out these eight breathing exercises.
How to practice: Breathe in through your nose for a count of four, and hold your breath for a count of seven. Breathe out slowly through your mouth for a count of eight, aiming for a gentle, complete exhale. Repeat this sequence three to four times, allowing yourself to fully relax.
5. Alternate nostril breathing (Nadi Shodhana)
Alternate nostril breathing can help balance energy, ease stress, and improve focus. It’s a great choice when you’re feeling mentally or physically drained and need a quick reset.
How to practice: Sit in a comfortable position and place your left hand on your knee. With your right thumb, gently close your right nostril and inhale deeply through your left nostril. Close your left nostril with your ring finger, release your right nostril, and exhale fully through the right side. Inhale through the right nostril, close it, then exhale through the left. Continue this alternating pattern 5–10 times.
💙 Let Mel Mah guide you through an alternate nostril breathing practice during the Immune Strength for Optimal Health session.
6. Pursed lip breathing
This technique can increase oxygen flow to the lungs, which can be especially helpful if you have respiratory issues. It’s also calming, so it can ease anxiety and reduce shortness of breath.
How to practice: Breathe in through your nose for a count of two, then purse your lips as if you’re blowing out a candle and exhale slowly for a count of four. Keep the exhale gentle and controlled. Repeat several times, focusing on making the exhale twice as long as the inhale.
7. Lion’s breath
The lion’s breath exercise releases tension, particularly in the face and jaw, while also boosting energy and clearing mental fog. It’s an energizing technique that’s great for moments when you feel sluggish or want to improve your mood quickly.
How to practice: Take a deep breath in through your nose. Next, open your mouth wide, stick out your tongue, and forcefully exhale with a loud “ha” sound. Focus on releasing any tension from your face, jaw, and throat. Repeat 3–5 times, letting yourself feel fully present with the exercise
8. Resonant breathing
Also known as coherent breathing, resonant breathing can help calm your nervous system and improve heart rate variability, which is an indicator of how your body adapts to stress and recovers. It’s a great technique for anyone looking to manage stress in the long run.
How to practice: Breathe in deeply for a count of five and then exhale for a count of five, maintaining a steady, slow rhythm. Aim to take about six breaths per minute, or whatever pace feels comfortable, and focus on keeping your breaths even and controlled.
9. Humming bee breath (Bhramari)
Use this deeply relaxing technique to reduce frustration and tension. It can be particularly helpful for calming your mind before sleep or during moments of stress.
How to practice: Sit comfortably, close your eyes, and take a deep breath in. As you exhale, make a gentle humming sound, like a bee, and focus on the vibrations in your head and face. Repeat this pattern five to ten times, letting the vibrations soothe your mind.
💙 Practice the humming bee breath in The Daily Move’s Wake Up Your Voice.
10. Breath counting
Breath counting is a mindful technique that brings you into the present moment, as counting the breaths can quiet racing thoughts and promote relaxation. This helps relieve stress and improve your focus.
How to practice: Mentally count “one” on the inhale, and then exhale normally. Then count “two” as you breathe to inhale, then silent on the exhale. Keep going all the way up to 10 and then start over again at one. Try this for about 5–10 minutes, focusing on the rhythm of your breathing. If you lose count, start at one again.
💙 Learn to Count the Breaths with guidance from Jeff Warren and The Daily Trip.
Types of breathing exercises FAQs
How often should I practice breathing exercises for best results?
Practicing breathing exercises daily is the best way to see results. Even just a few minutes every day can help you feel calmer, more focused, and better able to manage whatever stress comes your way.
Many people find that practicing in the morning helps set a positive tone for the day, while an evening practice can be a great way to unwind and relax before bed, so try both to work out what fits best with your life. And if you’re looking to improve your daily routine, check out these tips to build your morning, workday, and evening routines..
If daily practice feels like too much at first, try starting with just 5–10 minutes a few times a week, as every bit counts toward building a sense of calm and balance.
Can breathing exercises help with anxiety and panic attacks?
Breathing exercises can be very helpful for managing anxiety and even calming a panic attack.
When anxiety hits, our breathing often becomes shallow and quick, which can make us feel even more anxious. Practicing slow, deep breathing helps break this cycle, sending a signal to your brain and body that things are okay. Try techniques like deep breathing, box breathing, and 4–7–8 breathing to calm your nervous system during anxious moments.
If you struggle with anxiety or panic attacks, learn breathing techniques in a relaxed setting first. Being familiar with the exercises makes it easier to use them when you’re feeling anxious, so you can start to feel in control and more grounded in tougher times.
Are there any breathing exercises specifically for sleep improvement?
Several breathing exercises can be particularly helpful for improving sleep.
If you’re having trouble sleeping, set aside just a few minutes before bed to practice techniques like 4–7–8 breathing and humming bee breath, as they're known for their calming effects on the nervous system. These exercises can slow down your breathing and heart rate, making it easier to relax and drift off to sleep.
Do breathing exercises improve physical fitness or endurance?
Surprisingly, certain breathing exercises can support your physical fitness and endurance. Techniques like diaphragmatic breathing, pursed lip breathing, and resonant breathing can improve lung capacity, which can help your body use oxygen more efficiently.
When your lungs are stronger and your breathing is steady, you can perform your favorite sports and exercises better, whether that’s walking, hitting the gym, football, dancing, or any other way you like to get active.
In fact, many pro athletes use breathing techniques to improve their performance and recovery time, so if you want to improve your endurance, try practicing regularly. You can do them either before a workout to warm up your lungs or afterward to help cool down and recover.
What are the best breathing exercises to do in stressful situations?
When you’re feeling stressed, techniques like box breathing, deep belly breathing, and 4–7–8 breathing can be especially helpful as they’re designed to quickly calm your body and mind.
Box breathing uses equal counts of inhale, hold, exhale, and pause, which creates a steady rhythm that helps quiet anxious thoughts.
Deep belly breathing slows your breath and encourages your muscles to relax.
The 4-7-8 technique calms the nervous system in order to calm the stress.
Calm your mind. Change your life.
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