deep breathing exercises

It has been observed that stress has prevailed in our daily lives and become a common part of our society. No matter if you are a kid, teenager, or an adult, every next person you meet is suffering from stress and anxiety. The funny part is that everyone is under pressure, but no one knows how to release it. We believe stress is natural, but you can overcome this with simple deep breathing exercises. 


If you love yourself and care about your mental health, stop worrying about life issues. Taking stress won’t add more hours in the day, nor can it stop the bills from coming. You need to manage your work and family responsibilities all by yourself without putting your mental health at risk. 


Taking stress will not only destroy your mental well-being but also narrow your ability to think clearly. Let me tell you how it works. 


When you are stressed from work, responsibilities, and societal pressures, your body will release cortisol and adrenaline. These are two important hormones that play a vital role in regulating blood sugar, fighting infection, and responding to stressful situations, but maintaining their level is necessary. 


Excessive release of these hormones can, over time, hurt your health. That’s why it is recommended to do deep breathing exercises, which are simple and won’t take much of your time. 


Moreover, these simple breathing exercises can do wonders when you are stressed. They will make your body relax and help you feel calm. With this simple breathing exercise, you can face everyday challenges with more power.


How Does Deep Breathing Exercises Help?


Before we walk into the exercises, let’s discuss why deep breathing is good for us. So, when you are stressed, your body will release cortisol and adrenaline, and their excessive levels can cause a faster heart rate and can also tense your muscles. 


In this situation, when you do deep breathing, it does the opposite by telling your body to relax. It slows your heart rate, lowers blood pressure, and makes you feel calm.


This simple science shows that deep breathing is a great way to deal with stress. Doing it regularly can relieve you. Moreover, it also helps you handle stress better over time. Making deep breathing a part of your routine is an easy and helpful way to stay calm in the middle of life’s challenges.


Deep Breathing Exercise Techniques


Although deep breathing exercises are simple, and you can do them yourself, we are sharing a few techniques to make this exercise more interesting. 


Diaphragmatic Breathing (Abdominal or Belly Breathing)


Diaphragmatic breathing, also called belly breathing, is about using the muscle under your lungs, called the diaphragm. To do it:


  • Find a spot to sit or lie down.
  • Put one arm on your belly and another on your chest.
  • Breathe in slowly through your nose, making your belly go up.
  • Breathe out slowly through your mouth, feeling your belly go down.
  • Do this a few times, and try to make each breath longer.


This helps you take deep, calming breaths, making you feel relaxed and easing the effects of stress.


Box Breathing (Four-Square Breathing)


Box breathing, also known as four-square breathing, is a method to help control your breath and calm your nervous system. Here’s how you can do it:


First, take a deep breath in for a count of four. After that, hold your breath for an additional four counts. After that, exhale for four counts. Lastly, keep your lungs empty for a count of four. Repeat these steps for a few rounds to make each step last longer. This kind of breathing is like a calming rhythm that can reduce stress and make you feel more balanced.

4-7-8 Breathing (Relaxing Breath)


The 4-7-8 breathing, also called Relaxing Breath and designed by Dr. Andrew Weil, is a simple and effective way to feel more relaxed. Start breathing quietly through your nose for a count of four. After that, hold your breath for seven counts. After that, breathe out completely through your mouth for a count of eight, making a whooshing sound. Do this for four breaths, and as you get the hang of it, you can slowly do more cycles. This breathing method is an easy but great way to calm your mind and bring a sense of relaxation.

Alternate Nostril Breathing (Nadi Shodhana)


Alternate Nostril Breathing, also known as Nadi Shodhana, is a unique way of breathing that helps keep your brain balanced and makes you feel good. You can do it like: 


Sit comfortably and straight. First, use your right thumb to close your right nostril and breathe in through your left nostril. Then, close your left nostril with your correct ring finger, open your right nostril, and breathe out. Now, breathe through the right nostril, close it, open the left, and breathe out. Keep doing this for a few rounds to make each breath longer. This easy breathing exercise is like a gentle workout for your mind and body, making you feel more balanced and well.


Benefits of Deep Breathing Exercises:


  • Deep breathing exercises reduce the release of stress hormones, helping you feel calm and relaxed.
  • Doing deep breathing regularly can help you concentrate better and make your brain work better by getting more oxygen.
  • It will help you relax, making it easier to fall asleep and sleep better.
  • Deep breathing is linked to feeling better and lessening feelings of anxiety and sadness.
  • Regular deep breathing exercises can help keep your blood pressure healthy.
  • Switch from stress mode to calm mode, making you feel more relaxed.
  • It encourages awareness and understanding of your emotions, thoughts, and body feelings.




In conclusion, doing deep breathing exercises is a simple yet effective way to handle stress, feel more relaxed, and improve overall well-being. Making these exercises a regular part of your day can help you stay calm, focus better, and bring many benefits. Just remember to do them regularly, adjust them to what you like, and as you take care of yourself, may each breath bring you closer to a more peaceful and centered life. 


If you want to make your life easy, visit Couple Thrive Space and learn more about therapeutic coping skills and how it works. 

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