3 Breathing Techniques to Practice for Relaxation and Relief

3 Breathing Techniques to Practice for Relaxation and Relief

February 27, 2019

The power of your breathing patterns is far greater than what most people can imagine. Just think about it for a second – what’s the first thing that goes haywire anytime you become stressed out? Your breathing! You immediately start to take shorter, quicker breaths and the rest is history – your heart rate increases, your blood pressure spikes, and your body goes into overdrive to compensate for the sudden rush of intensity. The good news is that breathing can be used to do the exact opposite as well. You just have to learn how to calm your breath and these are some of the best breathing exercises for relaxation.

Belly Breathing Technique

Just as the name reads, this type of breathing exercise involves breathing from the belly. It’s exceptionally easy to do and very relaxing. Here are the steps to belly breathing:

  1. Find a comfortable position
  2. Place one hand on your belly and the other on your chest
  3. Take a deep inhale through your nose, pushing out your belly into your hand
  4. Exhale through pursed lips, allowing your belly to empty out
  5. Repeat 10 times, focusing on your belly moving with your chest remaining still

Roll Breathing Technique

The rolling breathing is a powerful breathing technique for relaxation, as it helps you develop a positive and healthy breathing pattern. As extra benefits, this type of breathing also teaches you how to develop full use of your lungs, as well as how to focus on your breathing to bring forth elements of mindfulness. It’s a little more complicated than other breathing techniques but once you get the hang of it, the benefits will blow you away. Here are the steps to roll breathing:

  1. Place your left hand on your belly and the other on your chest
  2. Breathe naturally, bringing awareness to how your hands move with each inhale and exhale
  3. Then, practice filling your lower lungs and then your chest as you inhale through your nose
  4. Breathe out through your mouth, emptying out your chest and then your lower lungs
  5. Repeat 10 times or for 5 minutes, focusing on the individual movements of each inhale and exhale


4-7-8 Breathing Technique

A great breathing technique for relaxation that is quite impossible to forget the steps to, assuming you remember the name, is the 4-7-8 breathing technique. The numbers represent how long you hold a specific step, whether it’s inhaling, exhaling or pausing. It’s a great breathing technique for beginners that can bring instant relaxation into your mind and body. Here are the steps to the 4-7-8 breathing technique:

  1. Place on hand on your belly and the other on your chest
  2. Take a long, deep inhale from your belly for the count of four
  3. Pause and hold your breath without force for a count of 7 (or for however long you can do some comfortably)
  4. Exhale deeply, letting all the air out for a count of 8
  5. Repeat 10 times or until you feel relaxed

Not only will these powerful breathing techniques for relaxation calm your body, but they will also help quiet your mind, making them great for alleviating stress and anxiety.

The best part? They’re free! Breathing is one of the best anti-anxiety and anti-depression meditations, and one that is naturally available to you at any given time. So, take advantage of each breath you take and learn how to breath properly to achieve optimal health and to awaken yourself.


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