BEST BREATHING EXERCISES (RELIEVES

STRESS)
EASY AND HELPFUL

1. Alternate-Nostril Breathing (Nadi Shodhana):

o Sit comfortably and close your eyes.
o Use your right hand to block off one nostril at a time.
o Inhale through your left nostril, then close it with your ring finger.
o Exhale through your right nostril.
o Inhale through your right nostril, then close it.
o Exhale through your left nostril.
o Repeat this pattern for up to 10 rounds.
o If you feel lightheaded, take a break and breathe normally .
2. Belly Breathing (Abdominal Breathing):
o Find a quiet place to sit or lie down.
o Place one hand on your upper chest and the other on your belly.
o Breathe in deeply through your nose, filling your belly with air.
o Exhale slowly through your mouth with a “HA” sound.
o Practice this for 20 to 30 minutes daily to reduce stress and anxiety
3. Box Breathing (Four-Square Breathing):
o Inhale for 4 seconds.
o Hold your breath for 4 seconds.
o Exhale for 4 seconds.
o Pause for 4 seconds before starting the next cycle.
o Repeat several times.
4. 4-7-8 Breathing:
o Inhale through your nose for 4 seconds.
o Hold your breath for 7 seconds.
o Exhale through your mouth for 8 seconds.
o Repeat as needed1.
5. Lion’s Breath:
o Sit comfortably.
o Take a deep breath in through your nose.
o Exhale forcefully through your mouth, sticking out your tongue and making a “ha”
sound.
o Imagine releasing tension and stress with each exhale

Remember, these exercises can be done anywhere, whether you’re at home, school, or even waiting in

line. Choose the one that resonates with you, and practice regularly for a calmer mind and body. 🌟

Feel free to explore these techniques and find what works best for you! And if you need a little extra

motivation, imagine a cute kitten doing these exercises – it might make you smile! 😸 🌈