9 Yogic Breathing Technique to Improve Health & Wellness

Hey there! 👋

Have you ever noticed how your breathing changes when you're stressed versus when you're relaxed? Maybe you've caught yourself holding your breath during a tense moment, or noticed how a deep sigh can instantly make you feel a bit better. I know I used to think breathing was just, well, breathing – until I discovered how transformative it could be for both my body and mind.

Here's what fascinates me: we take roughly 20,000 breaths every single day without thinking about it, but making just a few of those breaths more mindful can completely shift how we feel. It's like having a built-in tool for stress relief that we often forget is there! When I'm feeling overwhelmed or my mind is racing (like during those late-night worry sessions we all know too well), simple breathing techniques have become my go-to for finding calm.

The best part? These yogic breathing techniques aren't complicated or time-consuming. They're simple, practical tools that work with your body's natural rhythms to help reduce stress, boost energy, and even help manage anxiety. You don't need any special equipment or even previous experience – just a few minutes and a willingness to try something new.

In this post, I'm sharing nine of my favorite breathing techniques that I use both personally and with my clients. These are real-world practices that can fit into your busy life, whether you're at your desk, stuck in traffic, or just need a moment of peace. Let's dive in...

Let’s discuss the breathing techniques in detail.

Alternate-Nostril Breathing is a simple way to help you feel calm and reduce anxiety. To do this:

1. Sit in a seated position with your back straight.

2. Take your right hand and use your thumb to close your right nostril.

3. Close your eyes and inhale through your left nostril.

4. Use your pinky fingers to close your left nostril.

5. Now, exhale slowly through your right nostril.

6. Do it vice versa as well, like inhaling through the right and exhaling through the left nostril.

7. Keep doing this pattern for a few minutes. If you feel lightheaded, stop and take a break.

This exercise helps you relax, clear your mind, and feel more balanced.

Belly Breathing can also make you peaceful. To do this:

1. Sit or lie in a comfortable position. You can sit on the floor or even in a chair, lying on your back with a pillow under your head and knees.

2. Put one hand on your belly and the other on your chest.

3. Inhale through your nose and fill your abdomen with air.

4. Now exhale slowly through your pursed lips,

5. You can practice this for three to five minutes, three to ten times daily.

It will help you feel more relaxed and improve your health.

Lion’s Breath is a fun way to reduce stress. To do it:

1. Sit in a comfortable position on the floor or in a chair.

2. Put your hands on your knees and lean forward a little.

3. Take a breath through your nose and exhale strongly through your mouth, making you roar like a lion.

4. Stick your tongue out and stretch your chin. You should feel your abdomen move as you breathe.

This exercise helps you feel more relaxed and improves your muscles and overall health. Try doing it seven times in a row to feel better.

Box Breathing is an easy way to relax and reduce stress. To do it:

1. Inhale slowly for four seconds, then hold your breath for four seconds.

2. Exhale slowly for four seconds and hold your breath again for four seconds.

3. Repeat this pattern like a rhythm or a song.

It’s a simple way to calm your mind. Practice this regularly to help you feel more relaxed and in control.

Also Read: Use These Tips To Nurture Your Well-being

4-7-8 Breathing is a simple way to help you relax. To do it:

1. Sit with your back straight, or lie down in bed.

2. Close your mouth and put your tongue on the upper front of your teeth.

3. Inhale slowly through the nose for just four seconds.

4. Now, hold your breath for seven seconds.

5. Then, you have to exhale slowly through your mouth for eight seconds.

6. Repeat this breathing pattern to calm your mind and relax your body.

It’s a great way to reduce stress and improve focus.

Mindfulness Breathing helps you feel calm and less anxious. To do this:

1. Sit in a comfortable position and focus on your breathing.

2. Now, inhale deeply through the nose and exhale slowly.

3. Pay attention only to your breath and forget about the past or the future. If your mind starts thinking about something else, gently and slowly bring your focus back to breathing.

You can also say a calming word like "peace" or "calm" silently while you breathe. This helps you relax and feel better. Practice this often to feel more focused and peaceful.

Also Read: How to Recharge Yourself When You’re Feeling Drained & Burned Out

Resonance Breathing is the easiest breathing technique. To do this:

1. Lie down or sit comfortably and close your eyes.

2. Breathe slowly through your nose for about six seconds, then exhale slowly through your mouth.

3. Keep your breathing slow and gentle.

Do this for a few minutes, and pay attention to how your body feels more relaxed with each breath. This helps calm your mind and body.

Simple Diaphragmatic Breathing helps you feel calm when you feel anxious or panicky. To do this:

1. You can do this exercise while sitting, lying, or standing.

2. Now, start by inhaling deeply through your nose, letting your abdomen rise and expand. Keep your shoulders relaxed, and don’t let your chest move too much.

3. Then, exhale slowly by pursing your lips while you breathe.

4. Repeat this for a few minutes.

This helps you feel better and can reduce panic.

Pursed-Lip Breathing helps you breathe better, especially if you have lung problems. To do this:

1. Sit comfortably and relax your shoulders and neck.

2. Inhale deeply through your nostrils, then exhale slowly through your pursed lips (like you’re going to kiss someone).

3. This makes your breathing slower and easier.

It can also help you feel less anxious and improve the function of your lungs. Try doing this a few times daily to help you breathe more easily.