Breathing Techniques That Really Work: Tested By Experts

Last Updated on February 26, 2025 by Tanya Janse van Rensburg

Breathing isn’t something you think about. It happens unconsciously, and quite often people get annoyed when they realize they’re conscious of their breathing.

The trouble here is that when done consciously, certain breathing techniques can work wonders on the mind and body.

A simple one-minute exercise can make you feel as though a lead weight has been lifted off of your chest. Why deny yourself one of the easiest ways to feel relief?

In this article, we will explore how breathing techniques can rejuvenate your body and mind.

What’s The Point Of Breathing Techniques?

Breathing techniques have been proven to positively affect your physical, mental, and emotional states.

For how simple it is to do, it’s an incredibly powerful tool that can help you manage many of the difficulties you face by triggering what’s known as the ‘Relaxation Response’.

By copying a relaxed breathing pattern, you’re able to calm the nervous system that controls your body’s involuntary functions.

Let’s take a look at a few of the benefits breathing techniques provide:

• Lowered blood pressure and heart rate
• Reduced levels of stress hormones (Cortisol and epinephrine) in the blood
• Reduced lactic acid build-up in the muscle tissue
• Balanced levels of oxygen and carbon dioxide in the blood
• Improved immune system functioning
• Increased physical energy
• Increased feelings of calm

Aside from these physiological benefits, concentrating on your breathing to mimic relaxed breathing patterns has been shown to reduce feelings of anxiety, even during an episode.

What Kinds Of Breathing Techniques Work Best?

You’ll find numerous different breathing techniques online, though it’s hard to vet all of them.

The following exercises are recommended by physical therapists, cardiologists, and healthcare professionals in general:

Diaphragmatic Breathing

This deep breathing exercise fully engages your diaphragm and increases the efficiency of your lungs.

It encourages full oxygen exchange, slows down your heartbeat, and can stabilize blood pressure. Here’s how you can do it:

1. Lie on a flat surface with a pillow under your head and knees.
2. Place a hand on the middle of your upper chest.
3. Place your other hand on the stomach, just below the ribcage but above your diaphragm.
4. When inhaling, slowly breathe through your nose and draw the breath down to your stomach. Your abdomen should push upwards against your hand, while your chest stays still.
5. When exhaling, tighten your abdominal muscles and let your stomach fall downwards while exhaling through pursed lips. Your chest should continue to remain still.

Practicing this exercise for 5-10 minutes at a time for 3-4 times per day can have a noticeable effect.

Once you’re used to diaphragmatic breathing, you can try it while sitting or even standing. Remember to keep your shoulders, head, and neck relaxed.

Box Breathing

Also known as square breathing, this is a deep breathing technique that can help you calm your nervous system and decrease stress in your body.

It’s a quick and easy technique, with just 4 steps:

1. Breathe in slowly, while you count to 4.
2. Hold your breath for 4 seconds.
3. Slowly exhale for 4 seconds.
4. Repeat these steps until you feel calm and relaxed.

A mere thirty seconds of this exercise can help you deal with stressful situations more comfortably.

Physiological Sigh

It’s one of the easiest breathing exercises and can be done at any time with immediate, noticeable effects.

It’s a breathing pattern consisting of two inhales through the nose, followed by an extended exhale through the mouth. 

1. Your first breath through the nose should be almost to the entire capacity of your lungs. 
2. Do one more quick nasal inhale to pop open the air sacs in your lungs. 
3. Immediately follow up with an extended exhalation through your mouth.

Despite being so simple, just one to three cycles of this technique will have an immediate effect on the stress you feel.

Alternate Nostril Breathing

Practicing alternate nostril breathing for 30 minutes a day can lower your stress levels.

It can potentially lower your heart rate and blood pressure, promote feelings of well-being, and improve your lung function.

Here’s how you can do it:

1. While sitting with your back straight, press gently on your right nostril with your right thumb to close it.
2. Breathe in slowly and deeply through your left nostril.
3. Close your left nostril with your right ring finger as you release your thumb from your right nostril. Then, slowly breathe out of your right nostril.
4. Now, with your left nostril closed, breathe in through your right nostril. Close your right nostril with your thumb and open up your left nostril to exhale.
5. Repeat these steps as many times as you need to.

4-7-8 Breathing Technique

An effective way to cope with stress and fall asleep quicker, this technique is easy to learn, though it can take practice before you’re able to do multiple rounds.

Only do 4 rounds at a time as you risk feeling lightheaded. 

1. Sit up straight, and ensure that your tongue rests gently at the roof of your mouth behind your front teeth throughout the session.
2. Quietly inhale through your nose for four seconds.
3. Hold your breath for seven seconds.
4. Forcefully breathe out through pursed lips for 8 seconds, making a ‘whoosh’ sound.
5. Repeat the above steps three more times.

Once you’ve gotten used to the exercise, you can do it up to 8 times per session.

Conclusion

With these breathing exercises, you’re certain to notice a positive effect on both your physical and mental state.

If you implement these exercises into your daily routine and stick to them, you’ll find yourself reaping compounding benefits.

With your stress lowered, a better mental state, and even a healthier circulatory system, you can take on the world with renewed vigor.

We at the Liven website hope we’ve contributed positively to your life.