7 Best Breathing Exercises to Relax and Boost Your Health
Discover 7 proven breathing exercises, including pranayama, to calm stress, sleep better, and support heart and lung health, with easy steps and safety tips.
Written by Dr. Siri Nallapu
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 21st Nov, 2025
Introduction
If you’ve ever noticed how a few slow breaths can make a tough moment feel easier, you already know the power of the breath. Simple breathing exercises and the ancient practice of pranayama are accessible tools you can use anywhere at your desk, in the car, or before bed, to calm your nervous system, steady your heart rate, and ease tension. These techniques are easy to learn, safe for most people, and take just a few minutes.
Below, you’ll find seven step-by-step methods, plus guidance on how they help, when to use them, and how to practice safely. You don’t need special equipment, just a few minutes and your attention.
How do breathing exercises help your body and mind?
- They regulate the stress response: Slow, controlled breathing can activate the body’s “rest-and-digest” (parasympathetic) system, helping lower heart rate and ease feelings of stress.
- They support blood pressure and heart rhythm: Paced breathing, especially when exhale is slow, can temporarily reduce blood pressure and improve heart rate variability, a marker linked with stress resilience.
- They ease shortness of breath: Techniques that focus on longer exhales (like pursed-lip breathing) can help move air more effectively, which is especially helpful during exertion or in chronic lung conditions when used alongside medical care.
- They improve focus and sleep: A calm, steady breath can settle racing thoughts and prepare the body for rest.
Safety first: simple rules to practice wisely
Most people can practice these methods safely. Keep these tips in mind:
- Start gently. If you feel dizzy, short of breath, or uncomfortable, stop and breathe normally.
- Avoid long breath holds if you have heart or lung conditions, uncontrolled high blood pressure, or are pregnant. Use the variations without holds and talk with your clinician first.
- Sit or lie down the first few times until you know how your body responds.
- These practices support well-being but do not replace medical care. Seek help promptly for chest pain, severe breathlessness, fainting, or other urgent symptoms.
Consult a Top General Physician
The 7 best techniques (with step-by-step instructions)
1) Diaphragmatic (belly) breathing
Best for: Everyday calm, postural support, and reducing tension around the neck and shoulders.
How to do it?
- Position: Lie down with a pillow under your knees or sit tall with your back supported.
- Hand placement: One hand on your chest, the other on your belly.
- Inhale through your nose for 3–4 seconds, letting your belly rise under your hand. Keep your upper chest as still as comfortable.
- Exhale slowly through your nose or through gently pursed lips for 4–6 seconds, letting your belly fall.
- Continue for 3–5 minutes.
Tips
- Keep breaths smooth and comfortable, no forcing.
- Once learned, use it anytime you feel keyed up or before sleep.
2) Box breathing (4–4–4–4)
Best for: Settling nerves before a meeting, exam, or challenging conversation.
How to do it?
- Inhale through your nose for a count of 4.
- Hold your breath gently for a count of 4.
- Exhale through your nose or pursed lips for a count of 4.
- Hold empty for a count of 4.
- Repeat for 1–3 minutes. If holds feel uncomfortable, shorten them or skip the holds entirely.
Tips
- Keep the “box” small at first (3–3–3–3) and build up gradually.
- Sit upright to make breath-holding easier.
3) 4-7-8 breathing
Best for: Unwinding in the evening or when you notice racing thoughts.
How to do it?
- Place the tip of your tongue lightly behind your upper front teeth (optional).
- Inhale quietly through your nose for a count of 4. Hold gently for a count of 7.
- Exhale audibly through pursed lips for a count of 8.
- Start with 4 cycles. If you feel lightheaded, reduce or skip the hold and work up slowly.
Tips
- Breath holds are not essential to benefit; the slow, extended exhale is the key calming element.
- Practice twice daily for a few weeks to make it feel natural.
4) Pursed-lip breathing
Best for: Shortness of breath during activity, climbing stairs, or anxiety spikes.
How to do it?
- Relax your neck and shoulders.
- Inhale slowly through your nose for about 2 seconds.
- Purse your lips (as if blowing out a candle) and exhale slowly for about 4 seconds, longer than your inhale.
- Repeat for a few minutes, especially during or after exertion.
Why does it help?
- The gently prolonged exhale helps keep airways open longer so air can move out more easily, easing the sensation of breathlessness.
5) Resonance (coherent) breathing
Best for: Building resilience and steady focus; supporting heart rate variability.
How to do it?
- Sit or lie comfortably.
- Inhale through your nose for 5 seconds.
- Exhale through your nose for 5–6 seconds.
- Continue for 5–10 minutes, aiming for about 5–6 breaths per minute.
Tips
- Use a timer or an app with a visual pacer to keep rhythm.
- Keep the breath light and quiet; no need for deep or forceful inhalations.
6) Alternate nostril breathing (Nadi Shodhana)
Best for: Calming, balancing attention, preparing for meditation.
How to do it?
- Sit upright. Relax your shoulders.
- Use your right hand: Gently close your right nostril with your thumb.
- Inhale through your left nostril.
- Close the left nostril with your ring finger, release your right nostril, and exhale through the right.
- Inhale through the right nostril.
- Close the right nostril, release the left, and exhale through the left. That’s one round.
Continue 5–10 rounds at a comfortable pace.
Tips
- Breathe gently; avoid strain or loud sniffing.
- Skip if your nose is very congested or if swapping sides triggers discomfort.
Pranayama basics: safety and technique
- This traditional yogic approach can include breath holds and specific ratios. If you’re new to it or have health conditions, focus on gentle versions without long breath retention. The principles are the same as above: breathe comfortably, favor a relaxed exhale, and stop if you feel unwell.
7) Extended exhale breathing (for a calmer nervous system)
Best for: Quick reset during the day or when you feel keyed up.
How to do it?
- Inhale through your nose for 3–4 seconds.
- Exhale for 6–8 seconds (about twice as long as the inhale).
- Repeat for 2–5 minutes.
Why does it help?
A longer exhale tends to nudge the body toward the parasympathetic state that supports relaxation and digestion.
How to build a daily practice that sticks?
- Start small: 2–5 minutes once or twice a day.
- Pair with routines: After brushing your teeth, during a commute (parked), or before sleep.
- Pick one method for two weeks: Familiarity is more powerful than variety at the start.
- Track how you feel: Note changes in mood, focus, or sleep in a journal.
- Make it comfortable: Sit supported, loosen tight clothing, and keep the temperature pleasant.
When to use which method?
- Need a quick calm before a meeting? Box breathing for 1–2 minutes.
- Feeling breathless during activity? Pursed-lip breathing while you slow your pace.
- Trouble winding down at night? 4-7-8 or extended exhale for 5–10 minutes.
- Want ongoing stress resilience? Resonance breathing most days of the week.
- Preparing for meditation? Alternate nostril breathing for a few rounds.
When to seek medical advice?
- New or worsening shortness of breath, wheezing, chest pain, fainting, or swelling in your legs, seek care promptly.
- Chronic conditions (asthma, COPD, heart disease, uncontrolled high blood pressure, pregnancy): Get personalized guidance on which techniques and durations are best for you.
- If anxiety spikes or panic symptoms worsen during practice, pause and talk with a health professional.
Consult a Top General Physician
Consult a Top General Physician
Dr. Abhishek Ranjan
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Dr. Tapabrata Ray
General Physician/ Internal Medicine Specialist
4 Years • MBBS,DGM,CPMeC,ACMDC
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MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
E Pradheep
General Physician/ Internal Medicine Specialist
38 Years • MBBS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult a Top General Physician
Dr. Abhishek Ranjan
General Practitioner
4 Years • MBBS
Kolkata
VDC Clinic, Kolkata
Dr. Deepti Verma
General Physician/ Internal Medicine Specialist
8 Years • MBBS
Kolkata
Dr. Deepti Verma's Clinic, Kolkata
(125+ Patients)
Dr Akash Bhojgaria
General Physician/ Internal Medicine Specialist
10 Years • MBBS
New Town
Prime Diagnostic and Polyclinic, New Town
Dr. Tapabrata Ray
General Physician/ Internal Medicine Specialist
4 Years • MBBS,DGM,CPMeC,ACMDC
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
E Pradheep
General Physician/ Internal Medicine Specialist
38 Years • MBBS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
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Frequently Asked Questions
1) How many minutes a day is best?
Most people do well with 5–10 minutes a day. Even 1–2 minutes can help in the moment. For ongoing benefits, aim for brief, regular sessions rather than occasional long ones.
2) Can these techniques lower blood pressure?
Slow, controlled breathing can lead to short-term drops in heart rate and blood pressure and may support stress management as part of a broader plan. Continue prescribed medications and discuss any changes with your clinician.
3) Are these techniques safe during pregnancy?
Gentle methods that avoid long breath holds, like diaphragmatic, pursed-lip, or extended exhale, are generally considered reasonable for many pregnant people. Always check with your prenatal care provider for personalized advice.
4) Can they help with asthma or COPD?
They can complement, not replace, your treatment plan. Pursed-lip breathing, in particular, is commonly taught to help ease breathlessness. Use your prescribed inhalers and follow your care plan.
5) Do I need special equipment or an app?
No equipment is needed. A timer or a simple breathing pacer app can help you keep a steady rhythm, but your body and attention are enough.