5 Breathing Techniques For Stress Relief

5 Breathing Techniques For Stress Relief

If there’s one thing I’ve learned about navigating modern life, it’s this: our minds are constantly being pulled in a million directions. It’s not just the to-do lists, the endless responsibilities, or the state of the world (though all of that plays a huge role). It’s also the constant pressure we feel to perform, to succeed, and to keep up—and it’s exhausting.

And when life feels chaotic, I’ve found one of the simplest yet most profound tools to regain clarity is something as basic as taking a deep breath.

But before breathwork became the trend we see today, its origins are deeply rooted in ancient practices like pranayama. Unfortunately, like so many ancient traditions, breathwork has been whitewashed, repackaged, and sold as a quick fix without a lot of credit given to its true roots.

In Vedic philosophy, pranayama (literally, “control of the life force”) was never just about calming down. It was about connecting to something deeper, an opportunity to regulate not just the body but the mind and spirit as well. Breathwork was, and still is, a sacred practice to access higher states of awareness and equilibrium. But to bring this practice into our fast-paced world, we need to reclaim the why behind it.

Why Breath Matters: The Nervous System & Brain Connection

Let’s take a quick detour into science. Our breath is one of the most direct ways to influence our nervous system, specifically the autonomic nervous system, which controls our “fight or flight” and “rest and digest” responses. When we’re in chaos, our sympathetic nervous system takes over, kicking us into that fight or flight mode. It’s our brain’s way of protecting us, even when there’s no real threat—just the weight of everything going on around us.

When we consciously slow down our breathing, we send signals to the body that it’s okay to relax. This activates the parasympathetic nervous system—the part of our body responsible for calming us down. Once that system is engaged, we can start accessing the prefrontal cortex, the part of the brain that governs logic, reason, and higher-level thinking. In other words, by focusing on our breath, we’re literally turning off the alarm bells in our brain and giving ourselves the space to think clearly.

That’s why breathwork is such a powerful tool. It’s simple, it’s accessible, and it has an immediate effect on calming the mind in the midst of chaos. 

How to Appreciate the Practice Without Appropriating the Practice – 5 Breathing Techniques For Stress Relief

The Flow State Framework that I talk about a lot has three stages: Recover, Optimize, Elevate. This works for both energy management, burnout recovery, as well as navigating the chaos of our modern world. 

Before we can get into the deeper benefits of pranayama breathwork, we have to first allow our nervous system to recover. It’s going to be next to impossible for us to use this ancient practice for increased awareness and a deeper understanding of life, the universe and everything if we’re on high alert.

We have to first allow our nervous system to recover. This is where the pranayama techniques I’m going to share about today can help. However, when we’re only using the pranayama as a quick fix, bandaid solution – we run the risk of appropriating this sacred practice

But when we continue to utilize this practice beyond our initial nervous system recovery – that’s where we can appreciate the practice. That’s where we can really honour its roots.

Now, let’s dive into five pranayama techniques that you can try right away.

5 Pranayama Techniques to Calm Your Mind

These techniques have been around for thousands of years and are an essential part of yogic practices. The beautiful thing is they’re accessible to all of us, no matter our background or experience with yoga. Below, I’ll introduce you to both the Sanskrit names and their modern counterparts, so you can understand both the ancient roots and the practices as they’re known today.

1. Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana, often called alternate nostril breathing, is a powerful technique to balance the left and right hemispheres of the brain. It helps calm anxiety, reduce stress, and clear the mind for better focus.

How to do it:

• Sit comfortably and relax your shoulders.
• Using your thumb, close your right nostril and inhale deeply through your left nostril.
• Close your left nostril with your ring finger, release your right nostril, and exhale through it.
• Inhale through the right nostril, then close it and exhale through the left.

Repeat this cycle for several minutes, focusing on the flow of breath.

2. Bhramari (Bee Breath)

Bhramari, or Bee Breath, is an excellent practice for reducing anger, frustration, and anxiety. The vibration produced by the humming sound helps stimulate the vagus nerve, which is key in calming the nervous system.

How to do it:

• Sit comfortably and close your eyes.
• Inhale deeply through the nose.
• As you exhale, make a humming sound, like the gentle buzz of a bee.
• Feel the vibration in your throat and around your head.

Repeat this for 5-7 cycles, noticing the calming effect it has on your mind.

3. Sheetali (Cooling Breath)

Sheetali (Cooling Breath) is perfect for days when you feel overheated, either physically or mentally. It has a cooling, calming effect on both the mind and body, helping to release pent-up stress and bring down your internal temperature.

How to do it:

• Sit comfortably and take a few deep breaths to center yourself.
• Roll your tongue into a tube (if you can’t roll your tongue, simply purse your lips).
• Inhale through your mouth, feeling the cool air on your tongue, then exhale through your nose.

Try this for 5-10 rounds, especially when you need a break from intense emotions.

I have videos for all these kinds of breathing techniques in the Creating Calm app showing you how to do them, as well as having some breathing guides to help you stay on track with the patterns without having to think too much about it.

4. Ujjayi (Ocean Breath)

Ujjayi (Ocean Breath), sometimes referred to as “victorious breath,” creates a soothing, rhythmic sound that resembles ocean waves. This technique helps build heat in the body while also calming the mind and promoting focus. It’s often used in yoga practice to maintain steady breathing during movement.

How to do it:

• Inhale deeply through your nose, slightly constricting the back of your throat.
• Exhale through your nose, keeping that constriction in your throat so your breath creates a soft, ocean-like sound.

Continue this breath for several minutes, focusing on the gentle sound and sensation in your throat.

5. Sama Vritti (Equal Breathing)

Sama Vritti, or Equal Breathing, is one of the simplest but most effective ways to calm the mind. By matching the length of your inhales and exhales, you can quickly bring your nervous system back into balance.

How to do it:

• Sit comfortably and close your eyes.
• Inhale through your nose for a count of four.
• Exhale through your nose for a count of four.

As you continue, try extending the count to six or eight, keeping your breath smooth and steady.

Bringing It All Together – 5 Breathing Techniques For Stress Relief

Incorporating these ancient pranayama techniques into your daily routine can transform how you handle the chaos of modern life. When we slow down our breath, we tap into something much deeper—a natural way to calm the nervous system, shift out of fight or flight, and regain clarity. And as we reclaim these practices, it’s important to honor where they come from, remembering the depth of wisdom embedded in traditions like pranayama.

The next time life feels overwhelming, remember: the power to calm your mind and body is literally within you. Start with a breath.