Breathwork Basics: Breathing Techniques for Stress Relief

Let’s be real…life just kinda feels like a lot sometimes. Between work, never-ending to-do lists, family, relationships, and that thing called adulting…stress can creep up pretty darn fast. The good news, though, is that you already have a powerful tool to help calm your nervous system and ground your energy…and it’s right under your nose…literally. It’s your breath!

In this post, we will talk about the basics of breathwork, how it can help with stress relief, and some simple techniques that you can start using today. So, whether you are a newbie or looking for a refresher, this post is your permission slip to slow down and just breathe.

What Is Breathwork?

Breathwork is the conscious practice of intentionally changing your breathing pattern to influence your physical, emotional, or mental state. While we all breathe automatically, conscious breathwork can turn something automatic into something powerful.

When practiced consistently, breathwork can:

• Lower your heart rate

• Reduce cortisol (the stress hormone)

• Improve focus and clarity

• Help to release emotional tension

• Improve sleep and relaxation

Why Breathwork Works for Stress

When you're stressed, your body instinctively goes into fight or flight mode. Without even realizing it, your breathing becomes shallow and rapid, signaling your brain that something is wrong, even if you're just reading an annoying email.

Conscious breathwork can help flip the switch. It activates your parasympathetic nervous system - a.k.a. the “rest and digest” state, so you feel safe, calm, and present again.

Easy Breathwork Exercises to Try

Here are a few simple and beginner-friendly breathwork practices to calm your mind and body:

1. Box Breathing (4-4-4-4)

Great for: Focus and relaxation
How to do it:

• Breathe in through your nose for 4 seconds

• Hold for 4 seconds

• Breathe out slowly through your mouth for 4 seconds

• Hold for 4 seconds
  Repeat for 1–5 minutes.

Try to visualize drawing a box in your mind as you breathe. Navy SEALs use this technique to stay calm under pressure…it works!

2. 4-7-8 Breathing

Great for: Relaxation and sleep
How to do it:

• Breathe in through your nose for 4 seconds

• Hold your breath for 7 seconds

• Breathe out slowly through your mouth for 8 seconds
  Repeat for 4–6 cycles.

This one is especially great before bed. It slows your heart rate and signals to your body that it’s safe to rest.

3. Alternate Nostril Breathing (Nadi Shodhana)

Great for: Balancing energy and reducing anxiety
How to do it:

• Sit comfortably and gently close your right nostril with your thumb

• Breathe in through your left nostril

• Close your left nostril with your ring finger, release your thumb, and exhale through the right nostril

• Breathe in through the right, close it, and exhale through the left
  That’s one round. Do 5–10 rounds slowly.

It may feel a little weird at first, but it’s incredibly balancing and great for calming racing thoughts.

Breathwork Tips for Beginners

• Start small: Even just 1–2 minutes a day can make a difference

• Consistency is key: Try to make breathwork part of your daily routine

• Set the scene: Create a calming environment—dim the lights, play soft music, or light a candle

• Combine with journaling or meditation: Breathwork pairs beautifully with other self-care rituals.

Tools to Enhance Your Breathwork Practice

If you want to take your practice to the next level, here are a few wellness tools that can help:

• Meditation cushion set – Stay comfy and grounded

• Essential oils – Set a calming mood

• Scented candles – Can also set a calming mood

• Breathwork journal – Track your sessions and reflect

• Noise-canceling headphones – Eliminate distractions

*Disclosure: Some of the links in this post are affiliate links, which means we may earn a small commission if you make a purchase, at no additional cost to you. We only share stuff that we genuinely love and believe that you will find helpful too. Thank you so much for supporting our blog!

Final Thoughts

Stress may be a part of life, but suffering through it doesn’t have to be. Your breath is always there…ready to ground you, calm you, and bring you back to the present moment.

So, the next time you feel overwhelmed, remember: Pause. Inhale. Exhale. Repeat.

You’ve got this. 💛

With love,

Radiance Retreat