Best Breathing Exercises for Energy, Anxiety, Sleep & more

Last Updated on January 29, 2026

If you’re feeling stressed, anxious, overwhelmed, moody, or struggling to sleep breathing exercises are your new best friend!

Breathing exercises are techniques that focus on controlling and manipulating one’s breath to achieve specific physical, mental, or emotional outcomes. These exercises often involve conscious regulation of inhalation, exhalation, and sometimes breath retention.

These exercises can have various effects, such as reducing stress, improving focus, enhancing lung capacity, promoting relaxation, and supporting overall well-being. Different techniques may be suitable for different situations or desired outcomes, and it’s essential to practice them with mindfulness and awareness.

I’ve been studying holistic health and healing modalities for the past 5 years. Out of everything I’ve learned, I’ve found breathing exercises to be the easiest, most effective thing that helps my energy, mood, and stress levels, and to cope whenever I need it.

There are a TON of different techniques you can do.

Choose your favorite then do it whenever you need to.

 

Different Breathing Techniques

 

Here are some common types of breathing exercises that you can use to boost your physical and mental health:

 

Breathing Exercises List and Instructions

 

If you like having a simple list you can reference quickly, this is it. These breathing exercises range from beginner friendly to more advanced breathwork techniques, so don’t feel like you need to master them all.

Pick one that matches how you feel and practice it consistently. The best breathing exercise is the one you will actually do.

 

Diaphragmatic Breathing (Deep Breathing)

 

How to do it Inhale deeply into your diaphragm so your belly expands, then exhale fully. Keep your chest relaxed and let your belly do the work.

Why it helps This is one of the most effective breathing exercises for calming your nervous system and improving breath efficiency.

When to do it When you feel stressed, tense, or you catch yourself shallow breathing at your desk. Also great as a reset between meetings or before meals to support digestion.

 

Pursed Lip Breathing

 

How to do it Inhale through your nose, then exhale slowly through pursed lips like you’re blowing through a straw.

Why it helps Longer exhales help your body downshift out of stress mode quickly.

When to do it When you feel overwhelmed, panicky, or like your body is revving. This is a great in the moment breathing exercise during stress spikes.

 

4 7 8 Breathing (Relaxing Breath)

 

How to do it Inhale for 4, hold for 7, exhale for 8. Repeat 3 to 5 rounds.

Why it helps This is a favorite for winding down and supporting sleep. If breath holds feel stressful, skip the hold and focus on a slow inhale and longer exhale.

When to do it Before bed, during nighttime racing thoughts, or anytime you want to shift from wired to calm. This is one of my go tos for sleep support.

 

Box Breathing (Square Breathing)

 

How to do it Inhale, hold, exhale, hold, all for the same count. A common option is 4 counts each.

Why it helps Box breathing is one of the best breathing exercises for focus, calm, and emotional control.

When to do it Before a stressful conversation, before a workout, before you walk into work, or anytime you need to calm down and focus fast.

 

Alternate Nostril Breathing (Nadi Shodhana)

 

How to do it Inhale and exhale through alternate nostrils, using your fingers to gently block one nostril at a time.

Why it helps It’s grounding and balancing when your mind feels busy or emotionally noisy.

When to do it When your brain feels scattered, you’re overthinking, or you feel emotionally off. This is a great midday reset or a pre bed calming practice.

 

Equal Breathing (Sama Vritti)

 

How to do it Inhale and exhale for an equal count, like inhale for 4 and exhale for 4.

Why it helps This is a simple breathing exercise that calms you without feeling complicated.

When to do it When you want something simple you can do anywhere, especially if longer breath patterns feel annoying or hard to follow. Great while driving, walking, or lying in bed.

 

Resonant or Coherent Breathing

 

How to do it Maintain a steady breathing rate, often around 5 breaths per minute. Many people do well with inhale for 5 and exhale for 5.

Why it helps This supports nervous system regulation and stress resilience.

When to do it As a daily practice when you want overall stress resilience. Do it in the morning to set your nervous system up for the day or after work to transition out of go mode.

 

Breath Counting

 

How to do it Count each inhalation and exhalation, focusing on your breath. You can also count at the end of each exhale up to 10, then restart.

Why it helps This pulls you out of spiraling thoughts and back into your body.

When to do it When you can’t stop thinking, you’re doom scrolling, you feel mentally overstimulated, or you want a gentle way to calm your mind without trying to meditate.

 

Buteyko Breathing

 

How to do it Focus on reducing breathing volume, typically through gentle nasal breathing techniques.

Why it helps This can help people who tend to overbreathe, especially during stress, and it encourages calmer baseline breathing.

When to do it If you notice you mouth breathe, sigh a lot, or feel short of breath when stressed. Also helpful during light movement like walking to reinforce calm nasal breathing.

 

Kapalbhati

 

How to do it Do forceful exhalations and passive inhalations, emphasizing abdominal contractions.

Why it helps This is more energizing than relaxing. Use it when you feel sluggish, not when you’re anxious.

When to do it In the morning when you feel groggy, before a workout, or when you need an energy boost. Skip it if you’re anxious, dizzy, or prone to panic.

 

Humming Bee Breath (Bhramari)

 

How to do it Exhale with a humming sound. Some people lightly close their ears with fingers for resonance.

Why it helps The humming vibration can feel instantly soothing and calming.

When to do it When you feel stressed, irritated, or overstimulated and you want an immediate calming effect. Also great before bed if your nervous system feels buzzy.

 

Ujjayi Breathing

 

How to do it Inhale and exhale through your nose while gently constricting the back of your throat to create a soft audible sound.

Why it helps This can improve focus and create a steadier, calmer rhythm.

When to do it During yoga, stretching, or low intensity workouts when you want rhythm and focus. Also helpful when you’re anxious and need something to anchor your attention.

 

Sitali (Cooling Breath)

 

How to do it Inhale through a rolled tongue or pursed lips, then exhale normally through the nose.

Why it helps This is a cooling breathing exercise that can feel helpful when you’re overheated or wound up.

When to do it When you feel hot, flustered, irritated, or overstimulated. Great after a heated moment or after exercise if you feel too revved.

 

Kumbhaka (Breath Retention)

 

How to do it Hold the breath after inhalation (Antara Kumbhaka) or after exhalation (Bahya Kumbhaka).

Why it helps Breath retention is advanced. If it makes you feel worse, skip it. Breathwork should support your body, not stress it out.

When to do it Only if you’re experienced with breathwork and your body tolerates it well. This is not a first step technique, especially if you’re anxious or prone to panic.

 

Chandra Bhedana (Moon Piercing Breath)

 

How to do it Inhale through the left nostril, exhale through the right nostril.

Why it helps This is traditionally used as a calming, cooling style breath practice.

When to do it When you want to calm down and unwind, especially in the evening, before bed, or after a stressful day.

 

Surya Bhedana (Sun Piercing Breath)

 

How to do it Inhale through the right nostril, exhale through the left nostril.

Why it helps This is traditionally more energizing. Use it when you need a boost.

When to do it In the morning or before a workout when you feel low energy. Skip it if you feel anxious or overstimulated.

 

Bellows Breath (Bhastrika)

 

How to do it Rapid and forceful inhalations and exhalations through the nose.

Why it helps This is stimulating. Skip it if you’re already anxious, dizzy, or prone to panic.

When to do it When you need an energizing reset and you feel calm enough to tolerate stimulation. Avoid it before bed or during high anxiety.

 

Anulom Vilom (Alternate Nostril Breathing Variation)

 

How to do it Alternate nostril breathing with a specific hand pattern, typically done slowly and intentionally.

Why it helps Like alternate nostril breathing, this can feel balancing and grounding.

When to do it When you want a structured calming practice, especially midday, after work, or before bed to quiet your nervous system.

 

Dirga Pranayama (Three Part Breath)

 

How to do it Inhale into three parts of the lungs, lower, middle, and upper, then exhale in the same sequence.

Why it helps This builds awareness of your breathing mechanics and can feel deeply calming.

When to do it When you feel disconnected from your body, tense, or shallow breathing. Great before meditation, before sleep, or as a slow reset after a stressful moment.

 

Equal Ratio Breathing

 

How to do it Maintain equal durations for inhalation, exhalation, and pauses.

Why it helps This builds steadiness and control and can help you feel more regulated when your mind feels scattered.

When to do it When you want a more structured breathing practice and you’re feeling emotionally reactive or mentally chaotic. This is a great option when you want calm but also control.

 

How to Use These Breathing Exercises Without Overthinking It

 

If you feel stressed or anxious, start with pursed lip breathing, equal breathing, humming bee breath, or coherent breathing.

If you need to calm down fast, box breathing is usually the easiest win.

If you want help winding down for sleep, 4 7 8 breathing, Chandra Bhedana, or equal breathing are great choices.

If you feel tired and flat, choose an energizing option like Kapalbhati, Surya Bhedana, or bellows breath, but only if your body tolerates it well.

 

 

 

Now that you know the different types of breathing exercises, here’s a list of good reasons why you should do them all the time.

 

Breathwork Benefits

 

Breathwork offers a variety of physical, mental, and emotional benefits. Here are the top reasons why someone might choose to engage in breathwork practices:

Stress Reduction:

• Breathwork is known to activate the body’s relaxation response, leading to a reduction in stress levels. Deep breathing and relaxation techniques can help calm the nervous system and alleviate the effects of stress.

Improved Mental Focus and Clarity:

• Certain breathing exercises, such as deep diaphragmatic breathing and mindfulness-based techniques, can enhance concentration and mental clarity. They help individuals become more present and focused on the current moment.

Emotional Regulation:

• Breathwork can be a powerful tool for emotional regulation. Techniques like deep breathing and alternate nostril breathing may help individuals manage and balance their emotions.

Enhanced Respiratory Function:

• Specific breathwork exercises are designed to improve lung capacity, respiratory efficiency, and overall respiratory health. This can be particularly beneficial for individuals with respiratory conditions or those seeking better athletic performance.

Improved Sleep Quality:

• Relaxation-oriented breathwork techniques, such as the 4-7-8 breathing method, are known for their calming effects and may contribute to better sleep quality. Practicing breathwork before bedtime can promote relaxation and ease insomnia.

Enhanced Physical Performance:

• Athletes often use breathwork to optimize physical performance. Techniques like rhythmic breathing and breath control can help improve endurance, stamina, and recovery.

Mindfulness and Meditation:

• Breathwork is a fundamental aspect of many mindfulness and meditation practices. Focusing on the breath helps individuals cultivate present-moment awareness, reduce mental chatter, and deepen their meditation experience.

Support for Anxiety and Depression:

• Some breathwork techniques, including coherent breathing and slow-paced breathing, have been shown to have a positive impact on symptoms of anxiety and depression. They can contribute to a sense of calm and well-being.

Energizing and Invigorating:

• Certain breathwork practices, such as Kapalbhati and Bhastrika, involve rapid and forceful breathing that can energize the body, increase alertness, and enhance mental clarity.

Spiritual Exploration:

• Breathwork is sometimes used as a tool for spiritual exploration and self-discovery. Techniques like holotropic breathwork may be employed in therapeutic or spiritual contexts to induce altered states of consciousness.

Coping with Pain or Discomfort:

• Breathwork can be used as a complementary approach to manage pain or discomfort. Techniques like focused breathing and visualization may help individuals cope with physical sensations.

 

Breathing exercises are one of the easiest and best things you can do for your physical and mental health so give them a try and leave me a comment to let me know which exercise you like best.

Your Coach and Biggest Cheerleader,

 

 

P.S.  If you’ve been stressed for a while or have physical/mental health issues then you should try my Magic Moves Somatic Exercise Program.

This program combines somatic exercises, yoga, and breathing exercises to balance the nervous system & hormones.  The moves really help reduce stress, tension, and blocks that make it hard to lose weight & feel good.

Magic Moves participants lose an average of 3 pounds their first week without changing their diet/exercise habits.