Regular practice of breathing and relaxation exercises can help you better handle stress and control your emotions. They are great techniques to utilize when you are in a stressful or anxiety-provoking situation. These simple yet profound tools establish a mind-body connection that allows you to reach a meditative-like state. Here are some exercises to try.
A super simple breathing exercise
As you practice this exercise, you may notice your breathing slows down and, in turn, your heart rate slows down. This can help any anxious, stressful feelings fade away and help you think more clearly!
- Take a few moments to sit quietly and observe your breathing.
- Focus each time you inhale and exhale.
- Notice the sensations you feel and the manner in which you breathe.
Belly breathing
This exercise allows oxygen to be inhaled all the way through your chest down into your belly, expanding your lungs and down into your diaphragm. Belly breathing increases the amount of oxygen you’re inhaling, which in turn helps keep you relaxed, focused and provides a greater sense of calm. Learn how to do it here.
Pursed lip breathing
If stress makes you feel short of breath this exercise can help get more oxygen into your lungs and calm your breathing.
- Sit down in a comfortable place and relax your neck and shoulders
- With your mouth closed, breathe in slowly through your nose to the count of two
- Purse your lips and slowly breathe out all the oxygen from your lungs to the count of five (your lips should be pursed for the entire exhale as if you were very slowly blowing out a candle)
- Repeat until you feel your breathing has calmed
Morning relaxation exercise
Rather than rushing to get out of bed in the morning, spend some quiet time taking in your surroundings. It can help you ease into your morning and set a positive tone for the day.
- Listen to the sounds inside and outside of your bedroom
- Notice the sensation of your sheets and blanket
- Acknowledge the feeling of your head and body resting on your pillow(s) and mattress
- If thoughts of your day begin to interrupt your quiet time, simply acknowledge them and refocus on an aspect of your bedroom
Progressive relaxation
Stress and anxiety can cause your muscles to tense. This exercise helps to relieve that tension and calm you down through simultaneously inhaling and tensing a muscle group, then exhaling and releasing that tension. For best results, follow the steps below and use the specific progression as described in the chart.
- Lay down or sit in a reclined position
- Inhale and tense a muscle group to the count of three
- Release the tension while slowly exhaling to the count of four
- Repeat with the next muscle group until you tense and release muscle groups from head to toe
| Muscle group | How to tense |
| Forehead | Wrinkle your forehead and furrow your brows |
| Eyes and cheeks | Close your eyes tightly, scrunch up your nose and cheeks as if you’re grimacing |
| Back of your neck | Tilt your head back until you feel slight tension |
| Front of neck | Touch your chin to your chest |
| Shoulders | Bring your shoulders up to your ears and tighten |
| Upper arms and biceps | Clench your hands into fists, bend your elbows and tighten your biceps |
| Forearms | Extend arms straight out, bend hands back at your wrist with palms out and fingers up |
| Back | Arch your back and tighten |
| Abdomen | Tighten your stomach muscles as if you were trying to move your belly button toward your spine |
| Hips and buttocks | Tighten your glutes |
| Thighs | Clench your thighs as if you were going to squat |
| Legs | Extend your legs and point your toes toward your body |
| Feet | Scrunch your toes and arch your feet |
