4 Breathing Exercises To Reduce Stress Anytime Anywhere!

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Before any stressful event, relax with deep abdominal breathing, normalizing the heart rhythm. If you can't focus on work, try nadi shodhana. Inhale and exhale gently through alternate nostrils. To spike up your energy, try its faster variation, anuloma viloma. Breathe faster and with more force. Practice sama vritti to clear your mind before sleeping. Inhale for a count of 4. Exhale for a count of 4. Repeat 10 times.

In my everyday practice, I observe many of my students breathing through their mouth. Through my experience I have found that breathing is very personal. It is very personal because it takes a lot of attention and awareness to get the body used to breathing a certain way and experimenting with different breathing techniques.

Advantages Of Controlled Breathing

Your breath should be natural, especially once you bring it into your everyday practice. Controlled breathing has many advantages like:

  • Curbing stress from its roots
  • Lowering blood pressure
  • Increasing concentration
  • Keeping the mind and body functioning at its best
  • Promoting feelings of instant calmness and relaxation

It is a great technique to ease stress in almost all situations, including one of our daily stressors, our work commute.

Traditional Indian Medicine On Breathing

Ancient texts of Ayuryoga and Ayurveda have proved that methods of breathing and meditation are effective in curing many problems, which rise in today’s stressful lifestyle. Experts encourage using the breath as a means of increasing awareness and mindfulness. According to many traditions, it is the key to attain a zen state of being. Even yogis swear by utilizing breathing exercises to live a joyful and healthy life.

But breathing easy isn’t as simple as it sounds. However, a well-trained teacher can show you the methodology to breathing exercises and prescribe the right amount of technique. Make sure to be slow in your practice as getting the technique right is primary to achieving great results.

From the comfort of your bed, to your office desk, or any other place where you catch your mind in a negative state, these four breathing techniques will instantly help you keep calm.

Step 1: Sama Vritti – It’s All About Balance

Sama means equal. Vritti means the state of being. Right now, our bodies are accustomed to the practice of shallow breathing.


  • To start sama vritti, inhale for a count of four.
  • Then exhale for a count of four.


Remember to breathe through your nose. This adds a natural resistance to the breath and is a basis of pranayama breathing. As you advance, aim for six to eight counts per breath with the goal in mind: this technique can calm the nervous system, increase focus, and reduce stress and anxiety.


Sama vritti can be done anytime, any place. This is one technique that is especially effective when you catch yourself creating unlimited thoughts. In other words, if you’re having a hard time falling asleep, this breath can help slow your mind and reduce racing thoughts and help you bring your focus and concentration to the present situation.

For Whom

This step is great for the beginner who wants to relax. A count of 10 breaths would be a great way to stop and rejuvenate your busy day.

Step 2: Nadi Shodhana Or Alternate Nostril Breathing

This breathing technique is used to balance and unite the right and left hemispheres of the brain. This is also known as a silent breathing technique.


  • Starting in a comfortable seated pose, hold your right thumb over the right nostril and inhale deeply through your left nostril.
  • At the peak of inhalation, pause to close off the left nostril with your ring finger, then exhale through the right nostril.
  • Continue this pattern, inhaling through the right nostril and closing it off with the right thumb and exhaling through the left nostril.


Slowing the pace of your breath is the key to optimize the results of this silent breathing technique. While practicing this breathing technique, concentrate on keeping the breath quiet while focusing on feeling the coldness in your inhale and the warmth of your exhale.


Nadi shodhana works best during crunch time or anytime you find it challenging to focus or energize, such as prior to meetings in the mid-afternoon. Nadi shodhana is said to “clear the channels and meridians in our body and make people feel more relaxed if done with control. On a slower pace, this is a great sleep inducer.” It’s almost like a cup of warm milk before you fall asleep!

For Whom

This practice is great for a beginner to start focusing on following his or her breath. This technique is allowed throughout pregnancy and can be very beneficial in relaxing and cleansing. It also aids in improving blood circulation.

Step 3:  Abdominal Breathing / Ocean Wave / Sohum Meditation


  • With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs.
  • Pause 2–3 seconds after inhalation and exhalation.


Do a round of 8–10 deep, slow breaths per minute for a minimum of five minutes each day to get lower blood pressure and a tension-free lifestyle. This breathing technique is also very helpful in increasing lung capacity and improving digestion. It also aids in regulating the natural rhythm of your heart.


This breathing technique works great before tests, interviews, or any stressful event. Though it can seem slightly hard in the beginning to control the breath, be patient and the body and mind will help train the breath control.

For Whom

Anyone can enjoy this ocean wave of breathing. Also great for a beginner, just imagine an ocean wave splashing on the shore and retracting. In addition, this is great for pregnant goddesses to nurture their growing little one, as this ensures improving oxygen absorption and detoxes your whole body.

Step 4: Anuloma Viloma (Intermediate Level Of Nadi Shodhana)

This breathing technique is very similar to alternate nostril breathing. Here, the air is forced in, instead of in a controlled slow-paced breathing. Let your breathing be heard loud.


  • To begin, we start in a comfortable seated posture.
  • Before you start, use a tissue to blow your nose to remove excess mucus.
  • Begin with closing your right nostril using your right thumb and lifting your right elbow in line with the right shoulder, parallel to the floor.
  • Now, as you force inhale through your left nostril, a gush of a noisy breath is pushed in immediately.
  • Close your left nostril with your ring finger to exhale out of your right nostril, then followed by an inhale.

This is a fast-paced nadi shodhana. In this technique, your breath is pushed to clean and clear your lungs as this increases your heart rate. I call anuloma viloma cardio workout for ancient yogis.


This breathing exercise is great to begin your day! But beware, as this is an intermediate level of breathing, this technique can make you feel lightheaded.


Anuloma viloma should be done on an empty stomach, preferably early in the morning or mid-afternoon before you reach for that cup of caffeine! It’s like playing upbeat music to dance to and having an expresso shot, all together. It is highly energizing!

For Whom

According to ancient texts, this heals all forms of internal disease without medication. Many great benefits can be seen when anuloma viloma is practiced regularly.

Vinaya Saunders

Vinaya is an RYT-500 and passionate yogini. Her teaching is a rounded balance of guided meditation techniques, pranayama for overall emotional and physical development, and Ayurveda. Greatly inspired by Bhramakumaris raja yoga and Yogananda's kriya yoga, Vinaya uses the benefits of these teachings to encourage stability in handling life's situations and helping others find ultimate health and transformation in their lives.

Vinaya Saunders

Vinaya is an RYT-500 and passionate yogini. Her teaching is a rounded balance of guided meditation techniques, pranayama for overall emotional and physical development, and Ayurveda. Greatly inspired by Bhramakumaris raja yoga and Yogananda's kriya yoga, Vinaya uses the benefits of these teachings to encourage stability in handling life's situations and helping others find ultimate health and transformation in their lives.

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Ashboy Joy Alano
Ashboy Joy Alano 5pts

A 5-Minute Breathing Exercise To Reduce Stress & Pain http:[email protected][email protected]=1@[email protected][email protected][email protected][email protected][email protected]=ab3602ef98fbb817e18695d183d3c143

Gene W Tomlin
Gene W Tomlin 5pts

Remove all Ayurveda from my face book account!

Ayurveda 5pts

That's a real good thing! :)

Wilson Lao
Wilson Lao 5pts

This is wrong! When we breathe, it should be the abdomen that will extend and contract. Watch a baby breathe and you will know what I mean. That is the natural way of breathing which is destroyed by man of ignorance. The lungs should expand downward as the Diaphragm moves downward thus displacing the abdomen as it extend outward, giving the necessary space for the Heart. In chest breathing, if the lungs expand outward which is also sideway, the Heart is getting squeezed. Btw, always breathe thru the nose, in no way should you use your mouth. It is bad and unhealthy!

Vérane Jackie Deschamps
Vérane Jackie Deschamps 5pts

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Barry Anderson
Barry Anderson 5pts

Shared to the wellness community timeline of the Good Earth Chef

Darrell Dean
Darrell Dean 5pts

Just stop drinking alcohol. You will detox.

DeepSharma 5pts

दाहिने हातको कुहिनो कुम बराबर उठाएर बुढी अाैंलाले नाकको दाहिने प्वाल बन्द गर्ने । नाकको देब्रे प्वालबाट लामो सास लिने एकछिन रोक्ने अनि माझी अाैंलाले नाकको देव्रे प्वाल बन्द गरेर दाहिने प्वालबाट स्वास बाहिर फाल्ने । फेरि देब्रे प्वाल बन्द भएको बेला दाहिने प्वालबाट स्वास भित्र लिने अनि दाहिने बन्द गरेर देब्रेबाट फाल्ने ।

Doc Fernando
Doc Fernando 5pts

I notice when I stress, I tend to shallow breathe or hold my breath. Because of that, I now have stress induced anxieties. I am trying to recondition my body back to how it was prior to stressing.

Melissa Hill
Melissa Hill 5pts

Take notes you , you know who I'm talking too lol

Jane Kongs
Jane Kongs 5pts

When you pregnant you breathing like a Dog who running From hot weather

Deepak Chandrå Singhâ
Deepak Chandrå Singhâ 5pts

It is from Yoga! Step 4 is very practical. But every beginners should follow them step by step!..

Pankaj Chauhan
Pankaj Chauhan 5pts

Really helpful in keeping ones mind cool and calm. Worth trying

Nichole Schmidt
Nichole Schmidt 5pts

Who knew there were so many ways to breath haha this is good to know though!

Jennifer Rose M
Jennifer Rose M 5pts

Garret Coqueran-Belk you know I'm not a beginner right? Lol

Jess Hett
Jess Hett 5pts

Great unless you have sinus issues!

Ayurveda 5pts

Alison Norris Beynon Yes, it's Yoga!

Ranjit Sandhu
Ranjit Sandhu 5pts

hell with it when its written the destiny who care .