Breathwork for Relaxation
3 Soothing Techniques to Melt Away Stress
My mind is constantly buzzing with ideas, to-do lists, and thinking 3 steps ahead. It seems like I always need to be doing something, or better yet, multiple things at once. Sound familiar? I’m the sort of person who tries to multi-task relaxation. I know I'm not alone in this struggle.
If you're nodding your head in agreement, then this blog post is for you. Because even though relaxation may feel elusive, there's a simple yet powerful tool that's always available to us: our breath.
Breathwork offers a gentle and accessible pathway to calming the mind, easing tension, and finding a sense of inner peace. And the best part? You don't need any special equipment or hours of dedicated practice. Just a few minutes of focused breathing can make a world of difference.
In this blog post, we'll explore three soothing breathwork techniques that can help you melt away stress and find a moment of calm amidst the chaos of everyday life. These techniques are simple to learn, easy to practice, and can be incorporated into your routine anytime, anywhere.
3 Soothing Breathwork Techniques to Melt Away Stress
Let's explore three simple yet powerful breathwork techniques that can help you unwind, release tension, and find a sense of calm in the midst of your busy life.
1. Diaphragmatic Breathing (Belly Breathing)
Explanation:
Diaphragmatic breathing, also known as belly breathing, is a foundational technique that encourages deep, full breaths that engage the diaphragm, the primary muscle involved in respiration. To practice, simply sit or lie down comfortably and place one hand on your chest and one on your belly. As you inhale, focus on expanding your belly while keeping your chest relatively still. As you exhale, gently draw your belly back in.
Benefits:
Diaphragmatic breathing has been shown to activate the relaxation response, reducing the production of stress hormones like cortisol (in-text citation: Ma et al., 2017). It also helps to lower blood pressure, slow heart rate, and ease muscle tension, creating a profound sense of calm and well-being.
When to Use:
This versatile technique can be used anytime you feel stressed or overwhelmed. Incorporate it into your morning routine, practice it during a break at work, or use it to unwind before bed. The more you practice, the more natural it will become, allowing you to access its calming benefits whenever you need them.
2. 4-7-8 Breathing
Explanation:
This simple yet effective technique, popularised by Dr. Andrew Weil, involves a specific counting pattern that helps to regulate your breath and calm your nervous system. Inhale quietly through your nose for a count of four, hold your breath for a count of seven, and exhale completely through your mouth, making a whooshing sound, for a count of eight. Repeat this cycle several times.
Benefits:
The 4-7-8 breathing technique can help to slow down your heart rate, quiet your mind, and induce a state of deep relaxation (in-text citation: Weil, 2010). It can be particularly helpful for managing anxiety, improving sleep quality, and calming down before a stressful event.
When to Use:
Practice this technique anytime you need to de-stress quickly. It's also a great addition to your bedtime routine, helping you to unwind and prepare for sleep.
3. Alternate Nostril Breathing (Nadi Shodhana)
Explanation:
Alternate nostril breathing is a gentle yet powerful technique that involves alternately breathing through each nostril. Using your thumb and ring finger, gently close one nostril and inhale through the other. At the top of the inhale, close the open nostril and exhale through the other side. Continue alternating nostrils with each breath.
Benefits:
This balancing breath practice has been shown to reduce anxiety, improve cognitive function, and promote a sense of calm and focus (in-text citation: Telles et al., 1994). It can also help to balance the left and right hemispheres of the brain, leading to greater mental clarity and emotional stability.
When to Use:
Alternate nostril breathing is ideal for moments of stress or when you need to clear your head and improve focus. It can also be incorporated into your meditation practice or used as a transition between activities.
Bonus: Somatic Breathwork & Yin Yoga
For those of us who find it hard to sit still and simply "be" with our breath, combining breathwork with gentle movement can be a wonderful way to cultivate relaxation. Practices like somatic breathwork and yin yoga offer a beautiful synergy, allowing you to explore the connection between breath and body while also satisfying your need for movement and activity.
In the next section, we'll share some additional tips to help you maximize the relaxation benefits of these breathwork techniques.
Tips for Maximising Relaxation
While the breathwork techniques themselves are powerful, there are a few additional things you can do to create an environment that fosters deep relaxation and stress relief.
Create a Calm Environment
Find a quiet and comfortable space where you won't be disturbed. Dim the lights, turn off your phone, and minimise any distractions that might pull your attention away from your breath. If you enjoy aromatherapy, consider diffusing calming essential oils like lavender or chamomile.
Focus on the Sensations
As you practice your chosen breathwork technique, pay close attention to the physical sensations of your breath. Feel the coolness of the air as it enters your nostrils, the expansion of your chest or belly as you inhale, and the gentle release as you exhale. By anchoring your attention in the present moment, you'll find it easier to let go of worries and distractions.
Be Kind to Yourself
If your mind wanders during your practice, don't judge yourself. It's perfectly normal for thoughts to come and go. Simply acknowledge them without getting caught up in them, and gently bring your attention back to your breath. Remember, breathwork is a practice of self-compassion, not perfection.
Consistency is Key
Like any skill, breathwork takes practice. Aim to incorporate these techniques into your daily routine, even if it's just for a few minutes at a time. The more you practice, the easier it will become to access a state of relaxation whenever you need it.
Explore Further
If you're enjoying these simple techniques and want to go deeper into the world of breathwork for relaxation, consider exploring guided breathwork meditations or joining a course. There are many wonderful resources available to support your journey, both online and in person.
Remember, a calm mind and relaxed body are within your reach, breath by breath. By making these simple yet powerful breathwork techniques a part of your daily life, you're taking an active step towards greater well-being.
And if you're ready to fully immerse yourself in the transformative power of breathwork and relaxation, we invite you to join us on one of our 3-night, 4-day breathwork and relaxation retreats in the UK, taking place in May and November 2025. Come breathe, unwind, and rediscover your inner peace.
