6 Breathing Exercises to Relax in 10 Minutes or Less

Overworked, underslept and feeling the pressure? There are plenty of ways to find calm, without investing in a four-hand spa massage. All you need is a pair of lungs, your breath and 10 minutes or less.

  • Share
  • Read Later
ZenShui/Sigrid Olsson / Getty Images

Don’t wait until fight or flight kicks in before minding your breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation and help us de-stress.

While the effects of breathing techniques on anxiety haven’t yet been studied at length (at least not in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness, mindfulness or, for the yogis among us, finding that elusive state of Zen. To get to the bottom of the breath work, Greatist spoke to breathing expert Dr. Alison McConnell, yoga instructor Rebecca Pacheco and psychologist Dr. Ellen Langer. But follow closely: breathing easy isn’t quite as easy as it sounds.

From the confines of a bed, a desk or anyplace where negativity finds its way, consider these six breathing techniques to help keep calm and carry on.

1. Sama Vritti or “Equal Breathing”

How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four — all through the nose, which adds a natural resistance to the breath. Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: calm the nervous system, increase focus and reduce stress, Pacheco says.

When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed. “Similar to counting sheep,” Pacheco says, “if you’re having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you from sleep.”

Level of difficulty: Beginner

2. Abdominal Breathing Technique

How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.

When it works best: Before an exam, or any stressful event. But keep in mind, “Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath,” Pacheco says. To help train the breath, consider biofeedback tools such as McConnell’s Breathe Strong app, which can help users pace their breathing wherever they are.

Level of difficulty: Beginner

3. Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi shodhana is said to “clear the channels” and make people feel more awake. “It’s almost like a cup of coffee,” Pacheco says.

Level of difficulty: Intermediate

4. Kapalabhati or “Skull Shining Breath”

How it’s done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.

When it works best: When it’s time to wake up, warm up or start looking on the brighter side of things. “It’s pretty abdominal-intensive,” Pacheco says, “but it will warm up the body, shake off stale energy and wake up the brain.” If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.

Level of difficulty: Advanced

5. Progressive Relaxation

How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.

When it works best: At home, at a desk or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most.

Level of difficulty: Beginner

6. Guided Visualization

How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while it’s just one means of achieving mindfulness, “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”

When it works best: Pretty much anyplace you can safely close your eyes and let go (e.g. not at the wheel of a car).

Level of difficulty: Intermediate

While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.

This article has been read and approved by Greatist Experts Dr. Ellen Langer and Rebecca Pacheco.

Do you use breath as a way to relax? Tell us in the comments below, or tweet the author at @jshakeshaft.

Greatist is the fastest-growing fitness, health and happiness start-up. Check out more tips, expert opinion and fun times at Greatist.com.

184 comments
KingworldKingworld
KingworldKingworld

The internet is bogged down with bogus blogs with no real message but the post was fantastic and well worth the read.Thank you for sharing this with me. 

order rocket french

KingworldKingworld
KingworldKingworld

Thanks for a very interesting blog. What else may I get that kind of info written in such a perfect approach? I’ve a undertaking that I am simply now operating on, and I have been at the look out for such info 

power of conversational hypnosis

MabuleAyten
MabuleAyten

Play best Dress Up Games online at frozendressupgames.com. Find Elsa Games, Olaf Games and many types of Frozen Games for girls like Frozen Dressup, Frozen Face Painting Games, Frozen Fashion Designing Games and many many more. We are sure you will have a lot of fun with

KingworldKingworld
KingworldKingworld

Thanks for posting this info. I just want to let you know that I just check out your site and I find it very interesting and informative. I can't wait to read lots of your posts. 

isabis formulae

KingworldKingworld
KingworldKingworld

I’m excited to uncover this page. I need to to thank you for ones time for this particularly fantastic read!! I definitely really liked every part of it and i also have you saved to fav to look at new information in your site 

electronic cigarette for sale

japan.comp234
japan.comp234

 hanks for the post and great tips..even I also think that hard work is the most important aspect of getting success.. health news 

KingworldKingworld
KingworldKingworld

First You got a great blog .I will be interested in more similar topics. i see you got really very useful topics , i will be always checking your blog thanks. garcinia pills

anisa
anisa

the guided visualization really works for me at least. stress is coming from your mind so to handle it you must imagine that make your mind far away from any problem. just imagine positive thing then you can relax for sure. http://www.creamanisaasli.com

fdydjfdgfhjdf
fdydjfdgfhjdf

At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril..go to my site

KingworldKingworld
KingworldKingworld

I have some true tangles depicting my ponderings on substance; regardless I emphatically felt I ought to here. Your Fatcow coupon article is genuinely unimaginable. I like the way you made this data. 

sleep pill

malusamakucing
malusamakucing

Mau nonton film spesial valentine kesukaanmu? Klik http://www.vidio.com banyak film romantis, lucu dan bikin kamu terharu. Bisa upload video valentinemu sendiri. Gratis

doshortdotcom
doshortdotcom

Great and nice article for me. Thanks for the nice informative information published here.

japan.comp234
japan.comp234

Thanks for the blog loaded with so many information. Stopping by your blog helped me to get what I was looking for.  
technology newstechnology news

japan.comp234
japan.comp234

Thanksfor another wonderful post. Where else could anybody get that type of info in such an ideal way of writing?

Hack tool