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.

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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.

13 comments
FaustRobinson
FaustRobinson

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VadamalaiSathyamurthy
VadamalaiSathyamurthy

The term pranayama is made up of two words – prana (life force energy or breath) and yama (regulating or causing a break). As such, by breaking the normal breathing pattern, which happens in pranayama, we attend to the breath, and in turn to the health of our body and mind. Pranayamas fill the body with plenty of prana which makes you feel energetic and positive. On the other hand, a low level of prana in the body can be a reason for increased feelings of anxiety or stress.

Vadamalai Sathyamurthy ·

For the past one year, I am practicing breathing from right nostril and leaving through left nostril with out tapping the nose by fingers. This I achieved after regular practice over a period of 18 months. Though all the methods in yoga ends with deep breathing by tapping the nose with fingers, my attempt is without use of fingers. I am now 75 feel young in body and mind, healthy due to my practice .This I achieved by control of five senses and continuing day and night successfully .

I feel young , never visited hospital for any ailment, feel very light in body. It is an attempt so far none seems to have achieved, also impossible to any one to practice without tapping the nose even for few times but I am  doing this year together! 

HomeWorkouts
HomeWorkouts

Great breathing exercises. I've practiced some of these before and they are amazing. I tried some of them while reading this article, and it was invigorating. I think that putting these exercises into regular practice is something that anyone can benefit from.

BreatheSync
BreatheSync

I have created a biofeedback breathing app for iPhone called Breathe Sync. It's a great way to reduce stress and improve clarity. Www.breathesync.com

ZackNewMemphis
ZackNewMemphis

I have the worst anxiety. The kind where a panic attack means impending doom.. Death to come. Numbness and pins and needles. I thank you for making this, for it is the absolute and most gratifying sense of relief at night. No Benzodiazapene can suffice to this. Shu shu. Thank you

ShamsAci
ShamsAci

HEALTH AWARENESS:

Amazing and interesting to know that

6 Breathing Exercises to Relax in 10 Minutes or Less.

         - A.R.Shams's Reflection - Press and Online Publications.arshamssreflectio...

Jacqueline Tourville
Jacqueline Tourville

There have been some study reviews, including a 2005 review and analysis of several studies -- Richard Brown, MD and Patricia Gerbarg, MD reported that yogic deep-breathing techniques were extremely effective in handling depression, anxiety, and stress-related disorders. Breathing exercises also showed up as an excellent adjunct to conventional medical treatment — or in some cases as a suitable substitute — in treating eating disorders and obesity. You can read more about this here: http://www.womentowomen.com/fa...

~ Jacqueline

Women to Women Contributor 

ZackNewMemphis
ZackNewMemphis

Yes yes and yes! I am living proof. I have since abandoned these: Clonazepam, 3 mg a day! I am 21. Lamotragine for bipolar disorder and manic, and last, cymbalta, for nerve pain. I have been using these techniques for 3 months. Im a smoker with asthma, and I feel better than I did at 17. I want to spread this word to fellow people suffering as I did. This literally, has saved my life. Thanks to the DRs who studied, yogis, and of course, Jordan. Namaste