Nasal Breathing Exercises: Techniques for Stress Reduction and Relaxation

By Dominic Pereira

From work pressures to personal challenges, stress can significantly impact our mental and physical well-being. However, one of the simplest and most effective ways to combat stress is through nasal breathing exercises. These techniques not only help in reducing stress but also promote relaxation and overall health. 

Here, we’ll explore various nasal breathing exercises that you can incorporate into your daily routine for a calmer, more relaxed life.

Diaphragmatic Breathing

Diaphragmatic breathing, also known as abdominal or belly breathing, involves deep breathing that engages the diaphragm. This technique helps increase oxygen intake, promote relaxation, and reduce stress.

How to Practice

Sit or lie down in a comfortable position.

  1. Place one hand on your chest and the other on your abdomen.
  2. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.
  3. Exhale slowly through your nose, letting your abdomen fall.
  4. Repeat for 5-10 minutes, focusing on the rise and fall of your abdomen.
Diaphragmatic Breathing illustration | Nasal Breathing for Stress Reduction and Relaxation | moveOn 89
Image Credit: Buzzle.com | Diaphragmatic Breathing

4-7-8 Breathing Technique

Developed by Dr. Andrew Weil, the 4-7-8 breathing technique is a simple yet powerful method for promoting relaxation and reducing anxiety.

How to Practice

Sit or lie down comfortably with your back straight.

  1. Inhale quietly through your nose for a count of 4.
  2. Hold your breath for a count of 7.
  3. Exhale completely through your nose for a count of 8.
  4. Repeat the cycle 4 times, gradually increasing the number of cycles as you become more comfortable with the technique.
4-7-8 Breathing Technique GIF | Nasal Breathing for Stress Reduction and Relaxation | moveOn 89
Photo Credit: Duff The Psych | 4-7-8 Breathing

Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana, or alternate nostril breathing, is a yogic breathing technique that balances the mind and body, reducing stress and promoting mental clarity.

How to Practice

Sit comfortably with your spine straight and shoulders relaxed.

  1. Using your right thumb, close your right nostril.
  2. Inhale deeply through your left nostril.
  3. Close your left nostril with your right ring finger and release your right nostril.
  4. Exhale slowly through your right nostril.
  5. Inhale deeply through your right nostril, then close it with your right thumb.
  6. Release your left nostril and exhale slowly through it.
  7. Repeat the cycle for 5-10 minutes, focusing on your breath and the alternating pattern.
Alternate Nostril Breathing illustration | Nasal Breathing for Stress Reduction and Relaxation | moveOn 89
Alternate Nostril Breathing

Box Breathing

Box breathing, also known as square breathing, is a simple technique used by athletes, Navy SEALs, and individuals seeking stress relief and enhanced focus.

How to Practice

Sit upright in a comfortable chair with your feet flat on the floor.

  1. Inhale through your nose for a count of 4.
  2. Hold your breath for a count of 4.
  3. Exhale through your nose for a count of 4.
  4. Hold your breath for a count of 4.
  5. Repeat the cycle for 5-10 minutes, maintaining a steady rhythm.
Box Breathing GIF | Nasal Breathing for Stress Reduction and Relaxation | moveOn 89
Photo Credit: Healthline | Box Breathing

Resonant Breathing

Resonant breathing, also known as coherent breathing, involves breathing at a rate of five breaths per minute. This technique promotes a state of calm and balance.

How to Practice

Sit or lie down comfortably.

  1. Inhale deeply through your nose for a count of 5.
  2. Exhale slowly through your nose for a count of 5.
  3. Repeat the cycle for 10-20 minutes, focusing on the smooth, even rhythm of your breath.
Resonant Breathing GIF | Nasal Breathing for Stress Reduction and Relaxation | moveOn 89
Image Credit: Karmic Wellness | Resonant Breathing

Benefits of Nasal Breathing Exercises

Reduces Stress and Anxiety

Nasal breathing exercises activate the parasympathetic nervous system, promoting relaxation and reducing stress hormones.

Improves Focus and Clarity

regulating breath, these techniques enhance mental clarity and focus. 

Enhances Sleep Quality

Regular practice can improve sleep patterns and overall sleep quality.

Boosts Immune Function

Proper breathing techniques increase oxygenation, which can boost immune function and overall health.

Balances Emotions 

Breathing exercises help regulate emotions, promoting a sense of calm and well-being.

Incorporating nasal breathing exercises into your daily routine can have profound effects on your mental and physical health. Start with just a few minutes a day and gradually increase the duration as you become more comfortable. Remember, the key to effective breathing exercises is consistency and mindfulness.

By practicing these techniques regularly, you can cultivate a calmer mind, a more relaxed body, and a greater sense of overall well-being.

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