5 Anti Stress Breathing Techniques to Help You Feel Calm Anywhere

Your breath and your mind have an intimate relationship, if your breathing is fast and shallow it can stir up your thoughts and increase your stress, but if you learn to notice your breath and slow it down, you can reign your thoughts in and calm your mind. Stress breathing techniques give you practical ways to adjust your breath and respond at your best in any challenging situation, or anytime you want to relax and unwind.

Here are five easy ways to use your breath to lighten your load:

1. Belly Breathing 

Sometimes called abdominal or diaphragmatic breathing, this exercise is a great place to start and ensures that you are cleansing your lungs as well as calming your mind.

Belly breathing is good for releasing anger and upsetting thoughts, it’s also useful for pain relief and relaxation in general.

Some people find it helpful to simply say something like “calm” or “peace” on their out-breath, you can say it in your mind or whisper it with your breath - it’s up to you.

2. Counting Breaths

Counting Breaths is a simple technique that occupies your mind by keeping it focused on counting every time you exhale. As you place your full attention on your outgoing breath you may notice that things start to feel less rushed and more peaceful for you. 

- Take a few deep breaths and let tension drain away from your shoulders and concentrate on breathing steadily, slowly and quietly.

- Count "one" to yourself as you exhale, and the next time you exhale, count "two", on the next exhalation count "three" and onwards until you reach the number five.

- Begin a new cycle, starting again with "one" on your next exhalation. Watch your breath and try and breath deeply and steadily until you have counted up to five and then begin again. 

- Repeat this cycle five times, or more if you feel comfortable.

3. The Calming Breath

This is a real favourite of mine, it's so quick and simple to do and you can feel the benefits immediately. The power in this particular technique lies in counting out an extended exhalation which feels very calming and also helps slow your heart rate if it's racing away due to stress or anxiety.

Here's how to do it: take a deep breath in for the count of four (count one thousand, two thousand, three thousand, four to set a slow and steady pace), then hold your breath for the count of two, and release slowly through slightly pursed lips for the count of eight.

The calming breath is also useful if you feel angry or irritated, it can quickly calm and cool your mind and help you gain a sense of clarity and control.

4. The Cooling Breath

Borrowed from the yoga practice of pranayama, the cooling breath is useful for times when you feel hot and bothered, this breathing exercise has a similar effect to the way dogs cool themselves down by panting, though you'll be glad to know it looks more discreet and you can do it without anyone noticing.

5. The Single Breath

Walk to a window, look outside, as far into the distance as you can and take one single, slow, deep breath.