Breathing Exercises for Stress Relief and Anxiety: World Mental Health Day
- Manjunath Naik
- Oct 9
- 3 min read
Balancing career demands, family responsibilities, and the constant pull of digital devices often leaves us feeling stretched beyond our limits. Stress is no longer just an occasional challenge; for many, it has become an integral part of everyday life. It shows up in restless sleep, short tempers, scattered focus, and even in our physical health. While a certain amount of pressure can push us to perform, unmanaged stress gradually drains clarity and balance from our lives. This is where mindful practices, such as breathwork for stress relief, come in—offering a simple, natural way to reconnect, reset, and restore harmony between the mind and body.
Breathwork: A Path to Inner Ease
Breathwork is the art of consciously guiding your breath to influence the state of your body and mind. Unlike automatic breathing, these techniques are intentional and rhythmic—helping you manage stress, release tension, and regain focus.
The following five practices are safe, accessible, and highly effective for anxiety and stress relief. They can be practised at home, at work, or even during short breaks in your day.
5 Efficient Types of Breathing Exercises for Stress Relief and Anxiety
The 4-7-8 Breathing
Steps: Sit comfortably, exhale fully, then inhale through the nose for 4 seconds. Hold your breath for 7 seconds. Exhale through the mouth with a “whoosh” sound for 8 seconds. Repeat 4–5 cycles.
Benefits: Improves focus, relaxes muscles, lowers anxiety, supports better sleep, and brings a deep sense of calm.
Alternate Nostril Breathing
Steps: Sit comfortably. Close the right nostril with your thumb and inhale through the left. Pause, then close the left nostril with your ring finger and exhale through the right. Continue alternating. Keep your eyes closed.
Benefits: Calms the mind, enhances clarity, balances emotions, and improves circulation.
Abdominal Breathing
Steps: Sit with your spine upright. Place one hand on your chest and the other on your abdomen. Inhale deeply so the abdomen rises, then exhale slowly, allowing it to fall.
Benefits: Relaxes internal organs, supports digestion, reduces anxiety, and increases lung capacity. A simple yet powerful practice for daily stress relief.
Cooling Breath
Steps: Sit cross-legged on an empty stomach. Roll your tongue into a tube (or place it lightly between your lips if rolling is not possible). Inhale through the mouth, hold for a few seconds, then exhale through the nose.
Benefits: Cools the body, calms the mind, reduces acidity, and balances emotions. Especially refreshing in Singapore’s humid climate.
Progressive Muscle Relaxation
Steps: Lie flat on the floor. Inhale as you tense one muscle group (starting from the feet), then exhale as you release it. Move progressively up through the legs, torso, arms, and face.
Benefits: Relieves physical exhaustion, reduces muscle tension, lowers blood pressure, and helps ease insomnia.
Integration into Work, Home and Public Spaces
One of the advantages of breathwork is its adaptability.
At work: Use 4-7-8 breathing between meetings to reset your focus.
At home: Practice abdominal breathing before bedtime to unwind.
On the go: Alternate nostril breathing or Shitali pranayama can be done discreetly during commutes or in quiet public corners.
Even a few minutes of practice can shift your state of mind and create a ripple effect of calm throughout the day.
Tips for Busy Professionals
Begin with just 3–5 minutes daily—consistency is more effective than long sessions done irregularly.
Pair breathing practices with daily habits (morning coffee, pre-sleep wind-down, or mid-day break).
Use short techniques like box breathing or 4-7-8 in high-pressure situations.
Join guided programs to build confidence and make breathwork a regular habit.
Breathwork is more than just a relaxation tool - it is a gateway to better mental health, sharper focus, and inner balance. Each exercise gives you the ability to shift from tension to calm, from stress to clarity, and from restlessness to resilience.
For those who want to go deeper, structured courses at Art of Living Singapore offer guided practices and community support to integrate these techniques into everyday life. With breathwork for stress relief, you don’t need hours; you just need a few conscious breaths to bring yourself back to balance.
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