- According to the University of Michigan Health Center, there are three main types of breathing exercises for stress relief: pursed-lip breathing, deep breathing and diaphragmatic breathing. Additionally, many yoga practices include controlled breathing.
- The University of Michigan Health Center recommends this type of breathing when you're feeling short of breath: First, relax the muscles in your neck and shoulders. Breathe in slowly through your nose and count to two or three. Purse your lips, then breathe out through your pursed lips for twice as long as you breathed in.
- In an article from the Harvard Medical School Family Health Guide, deep breathing is recommended for stress because it can slow heartbeat and lower blood pressure---rapid heartbeat and high blood pressure are both associated with stress. First, find a quiet spot to sit or lie down. Take a deep breath by breathing in slowly through the nose. You can identify a deep breath by the way it causes your abdomen to expand. Fill your lungs, then breathe out slowly through the mouth, unless breathing out through the nose feels more natural.
- The Harvard Medical School guide does not distinguish between deep breathing and diaphragmatic breathing. The University of Michigan study, however, describes diaphragmatic breathing in a slightly different way. This exercise is done by first lying on the back with knees bent and supported by pillows. The fingers are placed on the belly just below the ribcage. Take a deep breath and make sure the belly and lower ribs rise while the chest remains still. Count to three while you inhale, and exhale for a count of six.
- The Mayo Clinic endorses yogic breathing as a source of stress relief. Although each different yoga practice requires different patterns of breathing, the purpose of the breath in yoga is to use it as the bridge between body and mind. Yogic breathing requires paying attention to your breath, and can include yoga alternate nostril breathing.
