7 Breathwork Exercises That Calm Your Mind & Body

14 December, 2022

In our fast-paced world, it’s easy to get caught up in the hustle and bustle of everyday life. We are constantly bombarded with stimuli and it can be hard to find a moment to just breathe. Breathwork is a type of mindfulness practice that focuses on breathing techniques to help you relax and center yourself. Studies have shown that breathwork can help reduce stress, anxiety, and depression. If you’re looking for a way to calm your mind and body, try these 7 breathwork exercises at Yoga Teacher Training in Rishikesh .



Box Breathing

  1. Box breathing is a straightforward but powerful breathwork technique that can assist in calming your body and mind.
  2. To perform box breathing, just inhale four times, hold your breath for four seconds, and then exhale for four seconds.
  3. This exercise can be done anywhere and at any time, and it can be helpful to focus on a specific mantra or affirmation while doing it.
  4. Box breathing is an excellent way to quickly reduce stress and anxiety, and it can also help to improve your overall respiratory function.

Equal Breathing

  1. Equal breathing is a simple but powerful breathwork exercise that can relax the nerves and alleviate any stresses. 
  2. To do equal breathing, simply breathe in for four seconds, then breathe out for four seconds. Repeat this for a few minutes, or for as long as you like.

Equal breathing has a number of benefits. It can help to slow down the heart rate, lower blood pressure, and ease stress and anxiety. It is also a great way to focus the mind and bring about a sense of tranquility. Equal breathing is safe for everyone to do, so give it a try next time you need to relax!

4-7-8 Breathing

  1. When you're feeling stressed, your breath becomes shallow and your heart rate increases. 
  2. This can make it difficult to think clearly and can lead to anxiety or panic. Breathwork exercises can help you calm down by slowing your breathing and resetting your body's natural rhythms.
  3. To perform  4-7-8 breathing: Breathe in for four counts, hold your breath for seven counts, breathe out for eight counts, and repeat.
  4.  You should feel the hand on your stomach rise as you inhale deeply. Exhale slowly, allowing your stomach to fall back into place. A 200 Hour Yoga Ttc In Rishikesh will help you learn this technique!

Belly Breathing & Diaphragmatic Breathing

  1. Place one hand on your chest and the other on your stomach. As you breathe in, focus on expanding your stomach rather than your chest. 

Belly breathing is a type of diaphragmatic breathing that helps to oxygenate the blood and promote relaxation. 

  1. To belly breathe, simply inhale deeply through your nose so that your stomach expands, and then exhale fully through your mouth. 
  2. You can also place one hand on your stomach to help you focus on deep belly breathing.

Belly breathing is an effective way to calm the mind and body, and can be used as a tool for stress relief. When we are under stress, our bodies tend to take shallower breaths, which can lead to feelings of anxiety and panic. By focusing on deep belly breathing, we can activate the parasympathetic nervous system, which has a calming effect on the body.

Belly breathing can also help to improve digestion and alleviate pain. When we are stressed, our digestive system slows down, which can lead to indigestion and other gastrointestinal issues. By promoting relaxation through belly breathing, we can help to improve digestion and reduce pain.

Lion's Breath

Lion's breath is a powerful Himalayan breathwork Training exercise that can help to calm the mind and body. The exercise is simple to do and only takes a few minutes to complete.

  1. Start by sitting in a comfortable position with your spine straight.
  2. Place your hands on your stomach, just below your navel.
  3. Inhale deeply through your nose, allowing your stomach to expand.
  4. Exhale slowly through your mouth, making a "ha" sound as you do so.
  5. Repeat this process for 10-15 breaths.

Skull Shining Breath

This Himalayan breathwork exercise is amazing for calming your mind and body. It's simple to do, and only takes a few minutes.

Here's how to do it:

  1. Sit in a comfortable position with your spine straight.
  2. Place your hands on your lower belly, just below your navel
  3. Breathe in deeply through your nose, filling up your lungs. Allow your belly to expand as you breathe in.
  4. As you exhale through your mouth, make a "ha" sound and allow your belly to contract back in towards your spine.
  5. Repeat this breathing pattern for 10-15 breaths, or for as long as you like.

Alternate Nostril Breathing

Alternate nostril breathing is a simple yet powerful breathwork technique. Here’s how to do it:

  1. Sit in a comfortable position with your spine straight. 
  2. Rest your left hand on your left knee and bring your right hand to your nose. 
  3. Gently close your right nostril with your thumb and inhale slowly through your left nostril. 
  4. Then, close your left nostril with your ring finger and release your right nostril, exhaling slowly through the right side. 
  5. Continue this pattern of inhaling and exhaling through alternate nostrils for 10-15 breaths.


Breathwork is a powerful tool that can help to calm the mind and body. These 7 breathwork exercises are simple to do and can be done anywhere, anytime you need to relax and de-stress. Give them a try next time you're feeling overwhelmed or anxious and see how they help you to feel more relaxed and at ease.