One of the best and most accessible tools to decrease stress is to connect with your breath.

During the stress response, breath becomes light and shallow. When this happens, it is important to bring awareness to the breath to help refocus the mind. 

These simple breathing exercises for stress reduction, which can be done anywhere, can help melt the stressful feelings away. 

Breathing works best when you wear comfortable clothes that are not restrictive in the torso. If you don’t have much time, try to practice these breathing techniques for just one to five minutes. 

(The following is adapted from the ACE American Council of Exercise Newsletter. I trained as an ACE certified Health Coach in addition to my other Education Credentials such as the Michlelet Maayanot College 3-year program in Jerusalem, as well as the Precision Nutrition Level 2 Nutrition Coaching.)

1. Matching the Inhale and Exhale Breaths

Sit in an upright position with a neutral spine, on the floor, or in a chair. Begin to inhale through the nose and mentally count to five. Next, exhale through the nose, matching the breath to the same count of five. Be sure to initiate the breath with the diaphragm and visualize the breath flowing above and below the diaphragm, filling the entire torso. Once a five-count breath is achievable, increase the count to six, seven, and eventually 10 seconds.

2. Three-Part Breath

Sit in a chair or on the floor in an upright position with a neutral spine. Begin by taking three short inhalations through the nose. You want the inhalation to be natural and not rapid or forced. Once you’ve inhaled the three breaths, pause for a moment and then release with one deep exhale. You can release the breath through your mouth or nose. Pause at the completion of the exhalation and then repeat. Next, reverse the direction. Take one deep inhale through the nose, ballooning the diaphragm. Pause at the peak of the inhalation and then release three short exhalations either through the nose or the mouth. Pause at the completion of the exhalation and then repeat. Practice this for 10 rounds or several minutes.

3. Alternate Nostril Breathing

Sit in an upright position with a neutral spine, on the floor or in a chair. Softly block the left nostril with your thumb and inhale through the right nostril. Block the right nostril with the ring finger and then exhale through the left nostril. Inhale through the left nostril. Block the left nostril and then exhale through the right nostril. Inhale through the right nostril. Continue this pattern for 10 rounds.

4. Jaw Release – Modified Lion’s Breath

Sit in an upright position with a neutral spine, on the floor, or in a chair. Take a deep inhale through the nose, expanding the abdomen, and at the peak of the inhalation, exhale through the mouth, opening the mouth wide and stretching the jaw with an “ahhh” exhalation. Repeat this for several breaths.

Print these out and hang them on your fridge to practice as needed throughout the day!