Before you get started, keep these tips in mind: <ul><li>Choose a place to do your <a href="https://www.webmd.com/lung/how-we-breathe">breathing </a>exercise. It could be in your bed, on your living room floor, or in a comfortable chair. </li><li>Don't force it. This can make you feel more stressed. </li><li>Try to do it at the same time once or twice a day. </li><li>Wear comfortable clothes. </li> </ul>

Getting Started

<ol><li>Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.</li><li>Breathe in through your nose. Let your belly fill with air.</li><li>Breathe out through your nose.</li><li>Place one <a href="https://www.webmd.com/osteoarthritis/cm/rm-quiz-handfacts">hand </a>on your belly. Place the other hand on your chest.</li><li>As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.</li><li>Take three more full, deep breaths. Breathe fully into your belly </li></ol>

Deep Breathing

While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.<ol><li>Close your <a href="https://www.webmd.com/eye-health/picture-of-the-eyes">eyes </a>if they're open.</li><li>Take a few big, deep breaths.</li><li>Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.</li><li>Breathe out. While you're doing it, imagine that the air leaves with your <a href="https://www.webmd.com/balance/stress-management/stress-assessment/default.htm">stress </a>and tension.</li><li>Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."</li><li>As you breathe out, say in your mind, "I breathe out stress and tension."</li><li>Cont. for 10 to 20 minutes.</li></ol>

Breathing Focus

In this exercise, you'll match how long you breathe in with how long you breathe out. Over time, you'll increase how long you're able to breathe in and out at a time. <ol><li>Sit comfortably on the floor or in a chair. </li><li>Breathe in through your nose. As you do it, count to five. </li><li>Breathe out through your nose to the count of five. </li><li>Repeat several times. </li> </ol>Once you feel comfortable with breaths that last five counts, increase how long you breathe in and breathe out. You can work up to breaths that last up to 10 counts.

Equal Breathing

In this technique, you breathe in as you tense a muscle group and breathe out as you release it. Progressive muscle relaxation helps you relax physically and mentally. <ol><li>Lie comfortably on the floor. </li><li>Take a few deep breaths to relax. </li><li>Breathe in. Tense the muscles of your <a href="https://www.webmd.com/pain-management/guide/foot-pain-causes-and-treatments">feet </a>. </li><li>Breathe out. Release the tension in your feet. </li><li>Breathe in. Tense your <a href="https://www.webmd.com/fitness-exercise/strengthening-calf-muscles">calf </a>muscles. </li><li>Breathe out. Release the tension in your <a href="https://www.webmd.com/fitness-exercise/video/gym-smarts-calf-exercises">calves </a>. </li><li>Work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face. </li> </ol>

Progressive Muscle Relaxation 

As you do this exercise, imagine that you're a lion. Let all of your breath out with a big, open <a href="https://www.webmd.com/oral-health/anatomy-of-the-mouth">mouth </a>. <ol><li>Sit comfortably on the floor or in a chair. </li><li>Breathe in through your nose. Fill your belly all the way up with air. </li><li>When you can't breathe in any more, open your <a href="https://www.webmd.com/oral-health/cm/rm-quiz-what-do-you-know-about-your-teeth">mouth </a>as wide as you can. Breathe out with a "HA" sound. </li><li>Repeat several times. </li> </ol>

Modified Lions Breath

Learn some simple breathing exercises that can help you relieve stress and make you feel less anxious.

Breathing Techniques for Stress Relief

Vishwajit P J