Simple Breathing Exercises for Relaxation

Why Breathing Exercises Help

Most of the time, we breathe without thinking about it. But slowing down and paying attention to your breathing can help:

• Calm the nervous system
• Reduce stress and tension
• Improve focus and clarity
• Increase energy
• Support relaxation and better sleep

Breathing exercises are gentle, free, and can be done almost anywhere.

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Taking Breathing Breaks

Short breathing breaks throughout the day can help refresh your body and mind.

Try this:

• Sit or stand comfortably
• Breathe in slowly as you gently raise your arms (if able)
• Breathe out as you lower your arms
• Repeat 2–3 times

If lifting your arms is uncomfortable, simply focus on slow breathing instead.

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Slow, Paced Breathing

This type of breathing helps slow the heart rate and reduce stress.

How to practice:

• Breathe in through your nose for 3–4 seconds
• Breathe out through your mouth for 5–6 seconds
• Try to make your exhale longer than your inhale

If your mind wanders, gently bring your attention back to your breathing or counting.

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Belly (Abdominal) Breathing

Belly breathing encourages deeper breaths and relaxation.

Steps:

• Sit comfortably or lie down
• Place one hand on your chest and one on your belly
• Breathe in through your nose, letting your belly rise
• Breathe out slowly through pursed lips, letting your belly fall

Start with a few breaths and slowly work up to 5–10 slow breaths.

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Gentle Counted Breathing

Counting your breaths can help quiet racing thoughts.

Try this pattern:

• Breathe in for a count of 4
• Pause briefly
• Breathe out for a count of 6

Repeat for 1–2 minutes. If holding your breath feels uncomfortable, skip the pause.

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Breathing With Gentle Movement or Stretching

Breathing can be paired with light movement if comfortable.

• Inhale as you stretch or reach gently
• Exhale as you relax or return to resting position
• Move slowly and never force a stretch

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Laughter and Relaxed Breathing

Laughter naturally encourages deeper breathing and relaxation.

• Watch or read something that makes you smile
• Share stories with family or friends
• Allow yourself moments of lightness during the day

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Helpful Tips

• Breathe gently—do not force deep breaths
• Stop if you feel dizzy or uncomfortable
• Practice for short periods and build slowly
• These exercises can be done seated, standing, or lying down

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When to Talk With Your Healthcare Provider

If you have heart or lung conditions, or if breathing exercises cause discomfort, talk with your healthcare provider for guidance.

Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

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Important Note

This resource is for educational purposes only and does not replace medical advice. Always follow guidance from your healthcare provider. Always consult with your healthcare provider before trying any new breathing exercises.

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Sources:

• https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf