Stress Relief - Breathing Exercises

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We do it mindlessly, over and over, but with a little thought, the process of breathing can be transformative.

Breath Regulation

The key components of yoga include postures, meditation, relaxation, and breathing exercises. These features of yoga are not exclusive and do complement each other, but the one that transcends most profoundly is breath. Breath is often thought of as the guide in all areas of yoga. Yoga helps bring more awareness to the breath which has both physical and psychological benefits. When we are stressed, we often will hold or shorten our breathing or breathe in a short, stilted manner. Being able to continue to inhale and exhale calmly and deeply throughout life is a tremendous stress reliever. 

Throughout yoga class, teachers will remind you to regulate your breath and this is one of the most transferable skills that you can very quickly take off of the mat and into your everyday life. 



Breathing Exercises

Below are a few breathing practices that you can do anywhere, anytime, to get back in touch with your breath. Consider these exercises a stress-relieving pause whenever you need it. 

Belly Breathing

  • Sit comfortably with your legs in a comfortable cross-legged position and close your eyes.
  • Inhale from the bottom of your belly, then into your chest and imagine filling up your body with breath all the way up to your throat.
  • Exhale from your throat, chest and belly.
  • Repeat five times.

A Heart-Calming Breath

  • As long as you don’t have any knee problems, sit in kneeling position with your heels underneath your hips. If you have any knee problems, sit comfortably with your legs crossed.
  • Place one hand above your heart and another on your belly (it doesn’t matter which; choose whatever comes naturally).
  • Close your eyes and inhale and exhale to the mantra, or repeated saying, of “let” on the inhale and “go” on the exhale.
  • Repeat at least five times before placing your hands on your thighs and opening your eyes.

Combining Breath With Full-Body Movement

  • Begin in a child’s pose with your knees on the ground and your hips on your heels resting on the backs of your feet and your hands outstretched in front of you.
  • Tuck your toes and lift your hips up and back into downward facing dog
  • Inhale into a plank pose (kumbhakasana), or the top of a push-up, with your shoulders over your wrists and a straight line between your shoulders and your heels.
  • Exhale as you lift up and back into downward dog. 
  • Repeat five to 10 times inhaling into plank and exhaling into downward facing dog. 
  • Rest in child’s pose.

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