11 Calming Breathing Techniques for Relaxation and Stress Relief

In the fast-paced and demanding world we live in, finding moments of peace and tranquility has become more important than ever. The need for relaxation and stress relief has become a necessity for our overall well-being. But how can we achieve this coveted state of calm in the midst of chaos? The answer lies in our breath itself.

Breathing is an innate function that sustains our life, but it can also be a powerful tool for relaxation and stress relief. The connection between breathing and relaxation has been known for centuries. Ancient practices such as yoga and meditation involve specific breathing techniques to promote a sense of serenity and inner balance.

When we consciously focus on our breath and use different breathing techniques, we tap into a natural mechanism that signals our body and mind to relax and let go. Through this conscious breathing, we invite a deep sense of relaxation into our being.

In this article, we will explore ten powerful breathing techniques specifically designed to induce relaxation and relieve stress. From the ancient wisdom of abdominal breathing and mindfulness to the rhythmic patterns of resonance breathing and the cooling Sitali breath, each technique offers a unique path to tranquility. We will look at the Sanskrit origins of these techniques and provide you with authentic and proven practises to enhance your wellbeing.

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Table of Contents

Breathing Techniques for Relaxation and Stress Relief

1# Abdominal Breathing (Deergha Swasam)

Abdominal Breathing, also known as Deergha Swasam, is a foundational breathing technique that focuses on deep, diaphragmatic breaths to promote relaxation and stress relief. It involves consciously directing the breath into the abdomen, allowing it to expand fully with each inhalation and contract gently with each exhalation.

Step by step instructions for performing the Abdominal Breathing (Deergha Swasam)

Find a comfortable seated position, either on a chair or on the floor, with your spine straight and shoulders relaxed.
Place one hand on your chest and the other on your abdomen, just below your ribcage.
Close your eyes and take a slow, deep breath in through your nose. As you inhale, focus on filling your abdomen with air, allowing it to rise and expand.
Exhale slowly through your mouth, feeling your abdomen gently contract as you release the breath.
Continue this deep, slow breathing pattern, inhaling through the nose and exhaling through the mouth. Keep your breaths smooth and even, without any strain or force.

Benefits of Abdominal Breathing (Deergha Swasam) for relaxation

Deepens relaxation response- Abdominal breathing activates the body’s relaxation response by stimulating the vagus nerve, which helps to calm the nervous system and reduce stress.
Reduces anxiety- This technique promotes a sense of calm and tranquility, helping to alleviate anxiety and tension.
Enhances oxygenation- By taking slow, deep breaths, you increase oxygen intake, improving circulation and enhancing overall vitality.
Relieves physical discomfort- Abdominal breathing can help alleviate symptoms of tension, such as tightness in the chest or shallow breathing.
Improves focus and clarity- By centering your attention on the breath, abdominal breathing cultivates mindfulness and enhances mental clarity.

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2 # Mindfulness (Smriti)

Mindfulness, known as Smriti in Sanskrit, is a state of present-moment awareness, where one observes their thoughts, emotions, and sensations without judgment. When combined with conscious breathing, mindfulness becomes a powerful practice for relaxation and stress reduction.
Mindfulness is the practice of deliberately paying attention to the present moment, fully immersing ourselves in our thoughts, feelings, bodily sensations, and the environment around us. By cultivating this non-judgmental awareness, we can develop a deeper sense of connection to ourselves and the world.
When it comes to breathing, mindfulness invites us to focus on the sensations of each breath—the rise and fall of the chest, the coolness of the air entering the nostrils, and the gentle rhythm of inhalation and exhalation. By anchoring our attention to the breath, we ground ourselves in the present, allowing thoughts and worries to pass without getting caught up in them.

How to incorporate mindfulness into breathing practice?

To incorporate mindfulness into your breathing practice, follow these steps-

Find a comfortable seated position, ensuring your spine is erect and your body is relaxed.
Gently close your eyes and bring your awareness to your breath. Notice the sensation of the breath entering and leaving your body.
As thoughts or distractions arise, acknowledge them without judgment, and gently bring your attention back to the breath.
Notice the quality of each breath—its depth, pace, and texture. Observe how the breath naturally unfolds, without attempting to control or change it.
Allow yourself to be fully present with each inhale and exhale, cultivating a sense of spaciousness and acceptance.

Enhance Relaxation through Mindful Breathing Technique

By engaging in mindful breathing, we can enhance relaxation and reduce stress in various ways-

Calming the mind- Mindful breathing directs our attention away from stressful thoughts, creating a sense of mental calm and clarity.
Stress reduction- By focusing on the breath, we activate the body’s relaxation response, which can counteract the physiological effects of stress.
Emotional regulation- Mindfulness helps us observe and understand our emotions, allowing us to respond to them with greater ease and compassion.
Increased self-awareness- Through mindfulness, we develop a deeper understanding of our patterns, triggers, and automatic reactions, leading to increased self-awareness and personal growth.

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3 # Resonance Breathing (Anulom Vilom)

Resonance Breathing, also known as Anulom Vilom, is a rhythmic breathing technique that harmonizes the flow of breath through alternate nostrils. This practice aims to balance the energy within the body and promote a state of deep relaxation.
Resonance breathing involves the concept of balancing the two main energy channels in the body, known as nadis, through the manipulation of breath. Anulom Vilom focuses on the ida and pingala nadis, which represent the lunar and solar energies respectively. By alternating the flow of breath through the nostrils, the aim is to achieve balance and harmony between these energies.

Step by step instructions for performing the Resonance Breathing (Anulom Vilom)

Find a comfortable seated position, with your spine erect and shoulders relaxed.
Close your eyes and take a few deep breaths to center yourself.
Using your right hand, gently close your right nostril with your right thumb.
Inhale slowly and deeply through your left nostril, filling your lungs with air.
Once you have inhaled completely, release your right nostril and use your ring finger or pinky finger to gently close your left nostril.
Exhale slowly and fully through your right nostril.
Continue this pattern, inhaling through the left nostril, and exhaling through the right nostril. Each inhalation and exhalation should be smooth and controlled.
Aim for equal duration for both inhalation and exhalation.

Positive Effects of Resonance Breathing ( Anulom Vilom) on relaxation

Resonance breathing offers several positive effects on relaxation-

Calming the nervous system- The rhythmic pattern of Anulom Vilom activates the parasympathetic nervous system, which helps reduce stress and induces a sense of calm.
Balance and harmony- By balancing the ida and pingala nadis, resonance breathing promotes overall energetic balance and harmony within the body.
Mental clarity- The focused attention required during this practice helps quiet the mind, enhancing mental clarity and concentration.
Stress reduction- Resonance breathing helps release built-up tension and stress, allowing for a more relaxed state of being.
Enhanced vitality- This technique improves oxygenation, enhancing the vitality of body and mind.

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4 # Sitali Breath (Shitali Pranayama)

Sitali breath, also known as Shitali Pranayama, is a cooling breathing technique that involves inhaling through a curled tongue or over the teeth to create a refreshing sensation. This practice is known for its ability to calm the mind, reduce body heat, and promote relaxation.
Sitali Pranayama involves the inhalation of air through a rolled tongue or by slightly parting the lips, creating a channel for the breath to pass through. As the air is drawn in, it is naturally cooled by the moisture on the tongue or the slight gap between the parted lips. This cooling effect is what sets Sitali breath apart from other techniques, making it particularly beneficial for relaxation and stress relief.

Step by step instructions for performing the Sitali breath (Shitali Pranayama)

Find a comfortable seated position, ensuring your spine is straight and your body is relaxed.
Close your eyes and take a few moments to center yourself with a few deep breaths.
Curl your tongue into a tube shape or slightly part your lips, creating a small gap between them.
Inhale slowly and deeply through the curled tongue or the gap between the lips. Feel the coolness of the breath as it enters your mouth and passes over the tongue or the teeth.
Close your mouth and exhale slowly through your nose.
Repeat this process for several rounds, focusing on the cool sensation of the inhalation and the warm release of the exhalation.

Benefits of Sitali breath for Relaxation and Stress Relief

Cooling effect- The inhalation of cool air helps reduce body heat, creating a soothing and calming effect on the system.
Stress reduction- Sitali breath activates the parasympathetic nervous system, which promotes relaxation and counters the effects of stress.
Calming the mind- The focused attention required during this practice helps redirect the mind away from racing thoughts and induces a sense of tranquility.
Energetic balance- Sitali breath helps balance excess heat in the body, creating a sense of equilibrium and harmony.
Improved lung function- The slow, deep breaths taken during Sitali Pranayama can enhance lung capacity and improve respiratory health.

5 # Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing, also known as Nadi Shodhana, is a balancing breath technique that involves the deliberate inhalation and exhalation through alternating nostrils. This practice aims to harmonize the flow of energy in the body, promoting relaxation, clarity, and a sense of balance.
Nadi Shodhana derives its name from the Sanskrit term “Nadi,” which refers to the energy channels in the body, and “shodhana,” meaning purification. This technique focuses on balancing the ida and pingala nadis, the energetic pathways associated with the left and right nostrils, respectively. By alternating the breath between these nostrils, the aim is to create harmony and balance within the body and mind.

Step by step instructions for performing the Alternate Nostril Breathing (Nadi Shodhana)

Find a comfortable seated position, ensuring your spine is straight and your body is relaxed.
Rest your left hand on your left knee, palm facing upward, and bring your right hand to your face.
With your right hand, use your thumb to gently close your right nostril, and your ring finger or pinky finger to close your left nostril.
Close your eyes and take a slow, deep breath in through both nostrils.
Close your right nostril with your thumb and exhale gently through your left nostril.
Inhale slowly through your left nostril, then close it with your ring finger or pinky finger.
Release your right nostril and exhale through it.
Inhale through your right nostril, close it, and exhale through your left nostril.
Repeat this pattern, continuing to alternate the inhalation and exhalation through each nostril.

Benefits of Alternate Nostril Breathing (Nadi Shodhana) for Relaxation and Stress Relief

Balancing the energies- By alternating the breath between the left and right nostrils, Nadi Shodhana aims to balance the ida and pingala nadis, creating a sense of equilibrium and harmony within the body.
Calming the mind- The focus on the breath and the precise, deliberate pattern of inhalation and exhalation help calm and quiet the mind, reducing mental chatter and promoting a relaxed state.
Stress reduction- Alternate nostril breathing activates the parasympathetic nervous system, triggering the relaxation response and reducing stress levels.
Improved focus and clarity- The practice of Nadi Shodhana helps improve concentration and mental clarity, allowing for better focus and productivity.
Enhanced respiratory function- This technique encourages deep, controlled breathing, expanding lung capacity and improving overall respiratory function.

6 # Buteyko Method (Buteyko Pranayama)

The Buteyko Method, also known as Buteyko Pranayama, is a breathing technique developed by Russian physician Dr. Konstantin Buteyko. This method focuses on reducing over-breathing and increasing carbon dioxide levels in the body to improve overall health and well-being.
The Buteyko Method was developed in the 1950s by Dr. Konstantin Buteyko, a Russian physician who observed a connection between over-breathing, or hyperventilation, and various health conditions. The method is based on the premise that many health issues, including anxiety, asthma, and sleep disorders, are influenced by chronic hyperventilation.
The Buteyko Method involves specific breathing exercises aimed at restoring natural and optimal breathing patterns. It emphasizes the importance of nasal breathing, diaphragmatic breathing, and maintaining a balance of oxygen and carbon dioxide in the body.

Techniques and exercises involved in the Buteyko method

The Buteyko Method includes various techniques and exercises to promote relaxation and improve breathing patterns. These may include-

Nasal breathing- Practicing conscious nasal breathing helps optimize oxygen uptake, filter the air, and humidify it before it reaches the lungs.
Diaphragmatic breathing- Focusing on diaphragmatic breathing encourages deep breaths, allowing for increased lung capacity and relaxation of the respiratory muscles.
Reduced breathing exercises- The Buteyko Method incorporates exercises to gradually reduce the rate and volume of breathing, allowing for better carbon dioxide retention and improved oxygen utilization.
Breath holds- Controlled breath holds, performed after a gentle exhalation, can help increase tolerance to carbon dioxide and improve overall respiratory function.

Relationship between the Buteyko method and relaxation

The Buteyko Method promotes relaxation through several mechanisms-

Reducing hyperventilation- By addressing chronic over-breathing and restoring a more balanced breathing pattern, the Buteyko Method helps calm the sympathetic nervous system, which is responsible for the stress response.
Enhancing carbon dioxide levels- The method focuses on maintaining optimal levels of carbon dioxide in the body, which has a calming effect on the nervous system and promotes relaxation.
Increased oxygen delivery- By optimizing breathing patterns, the Buteyko Method improves oxygen utilization, enhancing overall vitality and relaxation.
Mind-body connection- The Buteyko Method emphasizes the connection between the breath, mind, and body, fostering a deeper awareness of the breath and its impact on relaxation.

7 # Resonant Breathing (Sahita Kumbhaka)

Resonant breathing, also known as Sahita Kumbhaka, is a breathing technique that involves equalizing the inhalation and exhalation phases of the breath. By maintaining a balanced breath pattern, resonant breathing promotes relaxation, coherence, and a harmonious state of being.
Resonant breathing stands out from other breathing techniques due to its emphasis on achieving a specific balance between inhalation and exhalation. Unlike techniques that may focus on elongating the breath or manipulating the breath’s flow, resonant breathing seeks to establish a rhythmic pattern that promotes resonance within the body.

Step by step instructions for performing the Resonant Breathing (Sahita Kumbhaka)

Find a comfortable seated position, ensuring your spine is straight and your body is relaxed.
Close your eyes and take a few deep breaths to settle into a relaxed state.
Begin by inhaling slowly and deeply through your nose to a comfortable count. Note the duration of your inhalation.
Exhale through your nose for the same duration as your inhalation, maintaining a smooth and controlled breath.
Continue this pattern, inhaling and exhaling for the same duration, establishing a balanced breath rhythm.
Gradually increase the length of the inhalation and exhalation, while keeping them equal, if it feels comfortable to do so.
Maintain a relaxed and steady breath flow, focusing on the smooth transition between each inhalation and exhalation.

Impact of Resonant Breathing (Sahita Kumbhaka) on relaxation and stress reduction

Coherence and balance- Resonant breathing helps create coherence between the heart, brain, and other bodily systems, leading to a balanced and harmonious state.
Relaxation response activation- By establishing a balanced breath pattern, resonant breathing activates the parasympathetic nervous system, triggering the body’s relaxation response and reducing stress.
Heart rate variability- Resonant breathing can increase heart rate variability, which is associated with improved cardiovascular health and emotional well-being.
Mind-body connection- The rhythmic and balanced nature of resonant breathing enhances the mind-body connection, fostering a sense of unity and relaxation.
Emotional regulation- The practice of resonant breathing can help regulate emotions, promoting a greater sense of calm and emotional stability.

8 # Bee Breath (Bhramari Pranayama)

Bee Breath, also known as Bhramari Pranayama, is a calming and soothing breathing technique that mimics the sound of a buzzing bee. This practice involves gentle inhalation and exhalation combined with a humming sound, which helps to quiet the mind, reduce stress, and promote a sense of tranquility.
Bhramari Pranayama derives its name from the Sanskrit word “bhramari,” meaning bee. This technique involves creating a resonating sound similar to the buzzing of a bee during the exhalation phase. The sound is produced by partially closing the vocal cords, allowing the breath to pass through, resulting in a gentle humming vibration.

Step by step instructions for performing the Bhramari Pranayama

Find a comfortable seated position, ensuring your spine is straight and your body is relaxed.
Close your eyes and take a few deep breaths to center yourself.
Place your hands on your face, with your index fingers resting lightly on the cartilage near your ears, your middle fingers gently pressing against your closed eyes, and your remaining fingers resting softly on your face.
Take a slow, deep breath in through your nose, filling your lungs completely.
As you exhale, gently press your fingers against your eyes and create a gentle humming sound, similar to the buzzing of a bee. Let the sound resonate throughout your entire exhalation.
Repeat this process, taking slow, deep breaths in through your nose, and humming during the exhalation phase. Feel the vibration and the soothing effect it has on your mind and body.

Calming effects of the Bee Breath on the mind and body

Stress reduction- The gentle humming sound and focus on the breath during Bee Breath activate the parasympathetic nervous system, promoting relaxation and reducing stress levels.
Anxiety relief- The vibration created by the humming sound helps calm the mind and alleviate anxiety, bringing about a sense of peace and tranquility.
Mindfulness and focus- By directing attention to the breath and the humming sound, Bee Breath enhances mindfulness and improves concentration, allowing you to experience a deep state of presence.
Emotional balance- The practice of Bhramari Pranayama helps regulate emotions, promoting a sense of emotional stability and inner calm.
Sound therapy benefits– The vibrations produced during Bee Breath have been associated with promoting relaxation, reducing blood pressure, and enhancing overall well-being.

9 # Pursed Lip Breathing (Chandrabhedana)

Pursed lip breathing, also known as Chandrabhedana, is a breathing technique that involves inhaling slowly through the nose and exhaling gently through pursed lips. This technique is often used to promote relaxation, improve breathing efficiency, and reduce feelings of breathlessness or anxiety.
Chandrabhedana focuses on creating resistance during exhalation by partially closing the lips. This resistance helps regulate the pace of the breath, allowing for a more controlled and prolonged exhalation. Pursed lip breathing is commonly associated with activating the parasympathetic nervous system, which helps counteract the body’s stress response and induce relaxation.

Techniques and guidelines for practicing Pursed Lip Breathing (Chandrabhedana)

Find a comfortable seated position, ensuring your spine is straight and your body is relaxed.
Close your eyes and take a few moments to center yourself with a few deep breaths.
Inhale slowly and deeply through your nose, allowing the breath to fill your lungs.
Part your lips slightly, creating a small gap, and exhale slowly and gently through pursed lips.
Focus on maintaining a steady and controlled exhalation, allowing the breath to flow out smoothly.
As you exhale, imagine you are blowing through a straw, creating a gentle resistance and prolonging the duration of the exhalation.
After the exhalation, inhale naturally through your nose, without force or strain.
Continue this pattern, inhaling through the nose and exhaling through pursed lips, maintaining a relaxed and steady breath flow.

How Pursed Lip Breathing (Chandrabhedana) aids in relaxation and stress relief?

Increased airway pressure- The slight resistance created by pursed lips during exhalation helps maintain positive pressure in the airways, facilitating better air exchange and reducing breathlessness.
Slow and controlled breathing- Pursed lip breathing encourages a slower breathing pattern, activating the relaxation response and calming the nervous system.
Enhanced lung function- By focusing on a prolonged exhalation, pursed lip breathing can improve lung emptying, allowing for more efficient oxygen exchange and enhanced respiratory function.
Anxiety and stress reduction- The deliberate and focused nature of pursed lip breathing helps redirect attention from stressors, promoting a sense of relaxation and calm.
Mind-body connection- Pursed lip breathing cultivates a deeper awareness of the breath and its impact on relaxation, fostering a stronger mind-body connection.

10 # Equal Breathing (Sama Vritti Pranayama)

Equal breathing, also known as Sama Vritti Pranayama, is a breathing technique that involves equalizing the duration of inhalation and exhalation. This practice aims to create a balanced breath pattern, promote relaxation, and bring about a sense of calm and harmony.
Sama Vritti Pranayama focuses on achieving a state of equilibrium in the breath by maintaining equal lengths for both inhalation and exhalation. This technique emphasizes the importance of balance and rhythmic flow in the breath, which can have a profound impact on the mind and body.

Steps for achieving Equal Breathing (Sama Vritti Pranayama)

Find a comfortable seated position, ensuring your spine is straight and your body is relaxed.
Close your eyes and take a few deep breaths to center yourself.
Begin by inhaling slowly and deeply through your nose to a comfortable count or duration.
Match the duration of your exhalation to the duration of your inhalation, ensuring they are equal in length.
Maintain a smooth and controlled breath throughout the practice, with a consistent duration for both inhalation and exhalation.
As you continue practicing, you can gradually increase the length of the breath, as long as the inhalation and exhalation remain equal.
Focus on the sensation of the breath, allowing it to flow in and out effortlessly, without strain or force.

Benefits of Equal Breathing (Sama Vritti Pranayama)

Balance and harmony- By equalizing the breath, Sama Vritti Pranayama promotes a sense of balance and harmony in the body and mind.
Relaxation response activation- The rhythmic and balanced nature of equal breathing activates the parasympathetic nervous system, triggering the body’s relaxation response and reducing stress.
Enhanced focus and concentration- The steady and rhythmic flow of breath in equal breathing helps calm the mind, improve concentration, and promote mental clarity.
Emotional stability- The balanced breath pattern created through equal breathing can help regulate emotions, providing a greater sense of emotional stability and equanimity.
Improved energy flow- Equal breathing helps balance the flow of prana (life force energy) within the body, supporting overall vitality and relaxation.

11 # Breath Focus Technique (Dhyana)

The Breath Focus Technique, also known as Dhyana, is a mindfulness-based practice that involves directing attention to the breath as a focal point. This technique helps quiet the mind, cultivate present-moment awareness, and induce a state of deep relaxation.
Dhyana, or the Breath Focus Technique, involves intentionally directing one’s attention to the sensation of the breath. This practice encourages a non-judgmental awareness of the breath as it flows in and out of the body. By focusing on the breath, distractions and thoughts are gradually diminished, allowing for a heightened sense of relaxation and inner calm.

Steps of Breath Focus Technique (Dhyana) into your Relaxation Practice

Find a comfortable position, either seated or lying down, where you can maintain a relaxed but attentive posture.
Close your eyes and take a few deep breaths to settle into the present moment.
Direct your attention to the natural flow of your breath. Notice the sensation of the breath entering and leaving your body.
Observe the quality of each breath—its depth, pace, and texture—without attempting to control or change it. Simply witness the breath as it unfolds.
As thoughts or distractions arise, acknowledge them without judgment, and gently guide your attention back to the breath. Allow the breath to be the anchor that keeps you grounded in the present.
Maintain this focused awareness on the breath for a designated period of time, whether it’s a few minutes or an extended duration.
As you conclude the practice, gradually bring your attention back to the present moment, slowly opening your eyes if they were closed.

How the Breath Focus Technique (Dhyana) promotes relaxation ?

Mindful presence- By directing attention to the breath, the mind becomes fully engaged in the present moment, letting go of worries and anxieties related to the past or future.
Quieting the mind- The focused attention on the breath helps to calm the mental chatter and reduce the impact of racing thoughts, leading to a quieter and more tranquil mind.
Relaxation response activation– The practice of Dhyana activates the parasympathetic nervous system, triggering the relaxation response in the body and promoting a sense of calm.
Stress reduction- By cultivating a state of mindfulness and relaxation, the breath focus technique aids in reducing stress levels and promoting overall well-being.
Increased self-awareness- The practice of observing the breath develops a deeper sense of self-awareness, allowing you to notice bodily sensations, emotions, and patterns of thought with greater clarity.

The art of harnessing the power of breath for relaxation is a transformative practice that brings profound benefits to our well-being. These ancient practices, rooted in wisdom and supported by scientific evidence, offer us an authentic path to serenity in our fast-paced lives. So, in the midst of the chaos, take a moment to close your eyes, immerse yourself in the soothing rhythm of your breath, and allow it to guide you to a place of deep relaxation and inner peace. Embrace the transformative power of breath and cultivate harmony within yourself.