Breathing Exercises: Harnessing Inner Calm

Sonali Khatu

Sonali Khatu
Aug 2023

2 min read
Breathing exercises

Table of content

In the hustle and bustle of modern life, stress and anxiety have become commonplace, so breathing exercises have become essential to understand. Moreover from tight deadlines at work to juggling personal responsibilities, it’s no wonder that many individuals find themselves feeling overwhelmed. However, amidst the chaos, lies a simple yet powerful tool that can help us find peace and balance: breathing exercises.

Breathing exercises are an ancient practice that has stood the test of time. Across cultures and generations, various forms of controlled breathing have been used to enhance physical, mental, and emotional well-being.

In this blog, we will explore the fascinating science behind breathing exercises, their benefits, and how they can be integrated into our daily lives.

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What Exactly Are Breathing Exercises?

Breathing exercises are intentional techniques that focus on regulating and controlling the breath. Through conscious inhalation and exhalation patterns, these exercises can influence the body’s physiological and emotional states.

By activating the parasympathetic nervous system, breathing exercises promote relaxation, reduce and handle stress and pressure, anxiety, and enhance mental clarity. Moreover, you can also read about yoga for respiratory diseases for some additional knowledge.

Techniques like diaphragmatic breathing, box breathing, and alternate nostril breathing are popular methods to improve overall well-being and cultivate mindfulness. Incorporating these exercises into daily routines can bring about a sense of calm and balance, positively impacting both physical and mental health.

What Are The Main Breathing Techniques?

Each of these techniques offers unique benefits, and practicing them regularly can lead to improved physical, mental, and emotional well-being. Here are some main breathing techniques:

  1. Diaphragmatic Breathing: Also known as deep belly breathing, this technique involves breathing deeply, expanding the diaphragm, and filling the lungs with air.
  2. Box Breathing (Four-Square Breathing): Inhale, hold, exhale, and hold the breath for equal counts (e.g., 4-4-4-4) to improve focus and emotional control.
  3. Alternate Nostril Breathing (Nadi Shodhana): A yogic technique that involves breathing through one nostril at a time, balancing energy channels, and calming the mind.
  4. 4-7-8 Breathing: Inhale for a count of 4, hold for 7 and exhale for 8. This method promotes relaxation and helps with sleep difficulties.
  5. Ujjayi Breathing: A yoga pranayama that involves constricting the throat slightly while breathing, creating a soothing sound and promoting relaxation.
  6. Kapalabhati (Skull Shining Breath): Rapid, forceful exhalations followed by passive inhalations to energize the body and clear the mind.
  7. Pursed Lip Breathing: Inhale through the nose and exhale through pursed lips to improve lung function and manage shortness of breath.
  8. Breath Counting: Focus on your breath and count each inhalation and exhalation to enhance mindfulness and concentration.
  9. Lion’s Breath: A yoga technique involving forceful exhalations, releasing tension, and energizing the body.
  10. Equal Breathing: Inhale and exhale for the same count, promoting balance and calmness.

The Best Diet For Yoga: Nourishing Your Mind And Body

The best diet for yoga focuses on nourishing the mind and body with wholesome, plant-based foods, promoting physical strength, a healthy lifestyle, and mental clarity for a balanced practice.

Types Of Breathing Exercises Explained Step-By-Step

Breathing exercises offer a simple yet powerful way to enhance your overall well-being. These techniques can help reduce stress, improve lung function, and promote relaxation.

Breathing exercuses

1. Pursed Lip Breathing

Pursed lip breathing is a simple breathing technique where one inhales through the nose for a shorter count and exhales slowly through pursed lips for a longer count. This technique is often used to improve lung function, manage shortness of breath, and promote relaxation.

Step-by-Step Guide to Pursed Lip Breathing:

  1. Find a comfortable seated or standing position, keeping your neck and shoulders relaxed.
  2. Close your mouth and inhale slowly through your nose for a count of 2, allowing your abdomen to expand as you breathe in.
  3. Pucker your lips as if you are about to whistle.
  4. Exhale very slowly and steadily through your pursed lips to a count of 4, keeping the breath controlled and gentle.
  5. Repeat this process, focusing on maintaining a steady rhythm and feeling the gentle resistance created by pursing your lips during exhalation.

2. Lion’s Breath

Lion’s Breath is a yoga breathing technique that involves a forceful exhalation through the mouth with a “ha” sound, promoting the release of tension, energizing the body, and enhancing emotional expression.

Step-by-Step Guide to Lion’s Breath:

  1. Find a comfortable seated position with a straight spine and shoulders relaxed.
  2. Place your palms on your knees with your fingers spread wide for stability.
  3. Inhale deeply through your nose, expanding your chest and abdomen.
  4. As you inhale, open your eyes wide to add a sense of alertness.
  5. Exhale forcefully through your mouth, opening your mouth wide and sticking out your tongue as far as you can.
  6. Simultaneously, contract the muscles at the front of your throat to create a “ha” sound during the exhalation.
  7. Repeat this technique for 3 to 4 rounds, inhaling deeply through the nose and exhaling with the lion’s breath sound.

3. Alternate Nostril Breathing

Alternate Nostril Breathing, also known as Nadi Shodhana or Anulom Vilom Pranayama, is a yogic breathing technique that involves inhaling and exhaling through alternate nostrils. It aims to balance the flow of prana (life force) and promote physical and mental harmony further, resulting in good mental health.

Step-by-Step Guide to Alternate Nostril Breathing:

  1. Find a comfortable seated position and place your right hand on your nose.
  2. Use your right thumb to gently close the right nostril.
  3. Press down the first and middle fingers towards the palm, keeping the other fingers extended.
  4. Inhale deeply through the left nostril.
  5. Close the left nostril using your ring finger and right pinky finger.
  6. Release the right nostril and exhale gently through it.
  7. Inhale deeply through the right nostril.
  8. Close the right nostril using your right thumb.
  9. Release the left nostril and exhale gently through it.
  10. This completes one cycle. Repeat steps 4 to 9 for up to 5 cycles.

4. Humming (Bee) Breath

Humming (Bee) Breath is a pranayama technique that involves creating a buzzing sound by exhaling through closed lips while applying gentle pressure to the tragus cartilage, promoting relaxation and soothing the mind.

Step-by-Step Guide to Humming (Bee) Breath:

  1. Find a comfortable seated position and close your eyes to minimize distractions.
  2. Keep your facial muscles relaxed and place your index fingers on the tragus cartilage, which partially covers your ear canal, without pressing too hard.
  3. Inhale deeply through your nose, filling your lungs with air.
  4. As you exhale, gently press your fingers into the tragus cartilage while keeping your mouth closed.
  5. While pressing, create a loud humming sound like that of a buzzing bee, emanating from the back of your throat.
  6. Continue the humming sound for as long as you feel comfortable.

Moreover, yoga for interstitial Lung Disease (ILD) is a gentle and mindful approach to help individuals with ILD improve their lung function, breathing, and overall well-being. Thus this information can be helpful for people suffering from the disease.

What Are The Benefits Of Breathing Exercises? 

Here are the benefits of breathing exercises presented in pointers:

  1. Stress Reduction: Breathing exercises activate the parasympathetic nervous system, promoting relaxation and reducing stress levels.
  2. Anxiety Management: Controlled breathing calms the mind, helping to alleviate symptoms of anxiety and panic.
  3. Improved Focus And Concentration: Certain breathing techniques increase oxygen supply to the brain, enhancing focus and cognitive function.
  4. Better Sleep: Practicing breathing exercises before bedtime can ease insomnia and improve overall sleep quality.
  5. Enhanced Respiratory Health: Breathing exercises strengthen respiratory muscles, improve lung capacity, and promote better overall respiratory function.
  6. Cardiovascular Health: Controlled breathing can positively impact heart rate, blood pressure, and overall cardiovascular health.
  7. Emotional Regulation: Breathing exercises facilitate mindfulness, allowing individuals to observe emotions without being overwhelmed by them.
  8. Increased Energy And Vitality: Certain pranayama techniques boost energy levels and rejuvenate the body.
  9. Pain Management: Breathing exercises can complement pain management strategies and reduce discomfort.
  10. Immune System Support: Reduced stress through breathing exercises can contribute to a strengthened immune system.
  11. Improved Lung Conditions: Breathing exercises can be beneficial for individuals with respiratory conditions such as asthma and COPD.
  12. Mind-Body Connection: Practicing conscious breathing enhances the mind-body connection, promoting overall well-being.

Remember that the benefits of breathing exercises can vary from person to person, but incorporating them into daily routines can lead to significant improvements in physical, mental, and emotional health.

Tips For Your Breathing Exercises Journey

Before embarking on your journey with breathing exercises, consider the following important points:

  1. Start Slowly: If you’re new to breathing exercises, begin with simple techniques like diaphragmatic breathing and gradually progress to more advanced practices. Allow your body and mind to adapt to the changes gradually.
  2. Choose A Suitable Environment: Find a quiet and comfortable space where you won’t be disturbed during your practice. This will help you focus and deepen your experience.
  3. Listen To Your Body: Respect your body’s limitations and don’t force yourself into uncomfortable positions. If you feel any pain or discomfort during a breathing exercise, stop and consult a healthcare professional if necessary.
  4. Avoid Overdoing It: While breathing exercises are beneficial, excessive practice can lead to hyperventilation or dizziness. Stick to a reasonable duration and frequency that suits your individual needs.
  5. Consistency Is Key: Incorporate breathing exercises into your daily routine to experience their full potential. Regular practice can lead to more profound and lasting effects.
  6. Focus On Breath Quality: Concentrate on the quality of your breath rather than forcing it. Allow your breath to be natural, smooth, and controlled.
  7. Don’t Skip Warm-Ups: Before attempting more intense pranayama techniques, warm up with gentle stretches or relaxation exercises to prepare your body for the practice.
  8. Combine With Mindfulness: Integrate mindfulness into your breathing exercises. Pay attention to each breath, observe your thoughts, and stay present in the moment.
  9. Avoid Breath Holding: Unless specifically guided, avoid holding your breath for extended periods, as it can cause discomfort and disrupt the flow of the practice.
  10. Consult A Healthcare Professional: If you have any pre-existing medical conditions, respiratory issues, or concerns, consult a healthcare professional before beginning a new breathing exercise routine.


Breathing exercises offer a simple and accessible solution for managing stress, and anxiety, and improving overall well-being. As we continue to navigate the challenges of the modern world, taking time each day to connect with our breath can unlock the calm and serenity that resides within us. So, let’s embrace the power of breathing exercises and experience the transformative impact they can have on our lives. Remember, it all starts with a single, conscious breath. Moreover, if you are a person who likes to read about various issues faced in the human body then you must read on diet plan for Asthma Patients for more information on it.

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Frequently Asked Questions

What Is The Purpose Of Deep Breathing Exercises?

The purpose of deep breathing exercises is to activate the parasympathetic nervous system, promoting relaxation and reducing the body’s stress response. By inhaling deeply into the diaphragm and exhaling fully, these exercises increase oxygen flow, lower heart rate, and help manage anxiety, improving overall mental and physical well-being.

Give Some Health And Benefits Of Breathing Exercises.

Breathing exercises offer a myriad of health benefits that positively impact both the body and mind. These practices promote relaxation and reduce stress, leading to lowered blood pressure and heart rate. Improved oxygenation enhances lung function and increases energy levels. Additionally, breathing exercises foster better focus and concentration, while also boosting the immune system and supporting overall mental well-being. Thus incorporating these exercises into daily life can lead to a calmer, healthier, and more balanced lifestyle.

How Breathing Exercises Helps In Weight Loss? 

Breathing exercises can aid in weight loss by promoting relaxation and reducing stress, which can help curb emotional eating and cravings. Additionally, deep breathing techniques increase oxygen intake, which enhances metabolism and fat burning. Thus these exercises also contribute to mindful eating practices, fostering a better connection between mind and body, leading to healthier food choices and portion control.

Do Breathing Exercises Burn Belly Fat?

Breathing exercises alone do not directly burn belly fat, but they can play a supportive role in overall weight management and fat loss. These exercises, such as deep diaphragmatic breathing, can promote relaxation and reduce stress, which may indirectly aid in reducing cortisol levels and preventing emotional eating. Thus when combined with a balanced diet and regular exercise, breathing exercises can contribute to a holistic approach to weight loss and improved well-being, potentially helping to target belly fat over time.

What Are The  Benefits Of Breathing Exercises?

Breathing exercises offer numerous benefits for overall well-being. They reduce stress and anxiety by activating the parasympathetic nervous system. Thus improved oxygenation promotes mental clarity, enhances focus, and boosts immune function, contributing to a healthier and more balanced life.

What Are The Main Breathing Techniques? Give Any 3. 

  1. Diaphragmatic Breathing (Deep Breathing): Inhale deeply through your nose, expanding your diaphragm, then exhale slowly through your mouth, promoting relaxation and reducing stress.
  2. Box Breathing (Square Breathing): Inhale for a count of 4, hold for 4, exhale for 4, and hold for 4 again, fostering balance and focus.
  3. 4-7-8 Breathing: Inhale quietly through your nose for 4 counts, hold for 7, and exhale audibly through your mouth for 8, calming the nervous system and promoting better sleep.
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It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian to create a customized meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals. 


This blog post will help you to make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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