Practical examples of examples of breathing techniques for stress relief

Real-life examples of breathing techniques for stress relief you can use today

Let’s skip theory and go straight into real examples of breathing techniques for stress relief that you can plug into your day. You don’t need special equipment, a yoga mat, or a quiet room. You just need your lungs and a bit of curiosity.

I’ll walk you through several of the best examples, then show you when to use each one so you’re not guessing in the middle of a stressful moment.

1. Diaphragmatic (belly) breathing – the foundation

If you want dependable examples of breathing techniques for stress relief, start here. Diaphragmatic breathing is like the “basic training” that makes every other technique easier.

How to try it in real life:

• Sit or lie down and let your shoulders relax. One hand on your chest, one on your belly.
• Inhale slowly through your nose for about 4 seconds, letting your belly gently rise under your hand.
• Exhale slowly through your mouth for about 6 seconds, lips slightly pursed, feeling your belly fall.
• Keep your chest as still as you comfortably can; the lower hand should move more than the upper hand.

Do this for 2–5 minutes. This is a great example of a technique to use before bed, before a big meeting, or whenever you notice shallow chest breathing.

Why it helps:

Research from sources like the National Institutes of Health suggests diaphragmatic breathing can reduce cortisol and calm the sympathetic nervous system (your fight-or-flight response), supporting better focus and mood over time.

2. Box breathing – a clear example of a structured pattern

Box breathing is one of the best examples of a breathing technique that’s simple, repeatable, and discreet. It’s used by athletes, executives, and yes, even the military, because it gives your mind something to focus on while your body settles.

Try this structured example of box breathing:

• Inhale through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale through your mouth for a count of 4.
• Hold empty for a count of 4.

Repeat for 4–8 rounds, imagining you’re tracing the sides of a square: up, across, down, across.

This is one of those examples of breathing techniques for stress relief that works well in public: during a tense Zoom call, in a waiting room, or even while standing in line.

Why it helps:

The even, predictable rhythm signals safety to your nervous system. It also gently trains you to tolerate short breath holds, which can help reduce panic when you feel like you “can’t catch your breath.”

3. 4-7-8 breathing – a calming example for anxiety and sleep

If you’re looking for examples of breathing techniques for stress relief that feel like a built-in sedative (without medication), 4-7-8 breathing is a strong candidate. Popularized by Dr. Andrew Weil and discussed by health organizations like Harvard Health, it’s often recommended for winding down at night.

How to practice this example of 4-7-8 breathing:

• Place the tip of your tongue lightly against the ridge behind your upper front teeth.
• Inhale quietly through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale audibly through your mouth for a count of 8, like a soft whoosh.

Start with 4 cycles. If you feel lightheaded, shorten the counts but keep the same 4–7–8 ratio.

Best situations for this technique:

• When your thoughts are racing at bedtime.
• After reading a stressful email you can’t stop thinking about.
• When your heart is pounding after a conflict.

The long exhale is the star here. Longer exhales are one of the best examples of how breath can directly activate your parasympathetic nervous system (the “rest and digest” side).

4. Physiological sigh – a fast-acting example backed by research

The physiological sigh is a short, powerful example of a breathing technique that’s been highlighted by recent research and popularized by neuroscientists like Dr. Andrew Huberman. It’s a natural pattern your body already uses when you cry or reset after a stressful moment.

Here’s a real example of how to do a physiological sigh:

• Take a deep inhale through your nose.
• At the top of that inhale, take a second, shorter sniff to fully expand your lungs.
• Exhale slowly and fully through your mouth with a long sigh.

Repeat 1–3 times. That’s it.

This is one of the best examples of breathing techniques for stress relief when you feel a sudden spike of anxiety: before a presentation, after a near-miss in traffic, or when you feel on the verge of tears and want to steady yourself.

Why it helps:

A 2023 study published via the National Library of Medicine found that cyclic sighing (which includes the physiological sigh) can reduce anxiety and improve mood, sometimes more effectively than simple mindfulness meditation in the short term.

5. Resonant (coherent) breathing – a steady example for long-term stress

Resonant breathing, sometimes called coherent breathing, is a slower pattern that aims for about 5–6 breaths per minute. Among the best examples of breathing techniques for stress relief, this one is ideal for daily practice rather than emergency use.

How to try this example of resonant breathing:

• Inhale gently through your nose for 5–6 seconds.
• Exhale gently through your nose for 5–6 seconds.

No breath holds, no force. Just a smooth, even rhythm for 5–10 minutes.

You can sync it with a clock, an app, or a quiet count in your head. Many 2024–2025 breathwork apps now offer a “coherent breathing” or “5 breaths per minute” mode because of growing evidence that it supports heart rate variability (HRV) and emotional regulation.

When to use it:

• As a morning or evening ritual.
• During a walk, matching your steps to your breaths.
• On a lunch break when you want to reset without feeling sleepy.

The American Heart Association and other organizations have highlighted slow, regular breathing as a helpful tool for cardiovascular and emotional health.

6. Pursed-lip breathing – a practical example for shortness of breath

Pursed-lip breathing is one of the most practical examples of breathing techniques for stress relief if your stress shows up as shortness of breath or tightness in your chest. It’s often taught to people with lung conditions, but it’s just as useful for anxiety.

Try this simple example:

• Inhale slowly through your nose for about 2 seconds.
• Purse your lips as if you’re gently blowing out a candle.
• Exhale through your pursed lips for about 4 seconds, or longer than your inhale.

Use this while walking up stairs, after exercise, or anytime your breath feels choppy.

Why it helps:

By creating a small resistance on the exhale, you keep your airways open a bit longer and help your lungs empty more fully. This can reduce the panicky feeling of not getting enough air, which often shows up during stress.

For more information, organizations like the American Lung Association provide guidance on this style of breathing.

7. Counting breath with mindfulness – an example for busy, racing minds

If your stress lives mostly in your thoughts, a counting breath can keep your mind occupied just enough to calm down without feeling like you’re “failing at meditation.”

Here’s an example of a counting breath practice:

• Inhale through your nose and silently count “one.”
• Exhale and silently count “two.”
• Next inhale, “three.” Exhale, “four.”
• Continue up to ten, then start again at one.

Whenever your mind wanders (and it will), just notice it and gently return to the next number.

This is one of the best examples of breathing techniques for stress relief during long commutes, while waiting on hold, or when you’re too wired to sit in silent meditation.

8. Alternate nostril breathing – a balancing example for emotional swings

Alternate nostril breathing, known as nadi shodhana in yoga, is a calming example of a breathing technique that many people use to feel more balanced and centered.

A simple example of how to do it:

• Sit comfortably and relax your shoulders.
• Use your right thumb to gently close your right nostril.
• Inhale slowly through your left nostril.
• Close the left nostril with your ring finger, open the right nostril, and exhale through the right.
• Inhale through the right nostril.
• Close the right nostril, open the left, and exhale through the left.

That’s one full cycle. Continue for 3–5 minutes.

This is one of those examples of breathing techniques for stress relief that works well before important conversations, creative work, or whenever you feel mentally scattered.

How to choose the right example of a breathing technique for your situation

With so many examples of breathing techniques for stress relief, it helps to match the tool to the moment instead of trying to remember everything at once.

Think in three categories:

1. Fast emergency reset
Use when your stress spikes suddenly.

• Physiological sigh (1–3 rounds)
• Pursed-lip breathing (for shortness of breath)
• A few rounds of box breathing

2. Short daily reset (2–5 minutes)
Use between tasks, before meetings, or after stressful news.

• Diaphragmatic (belly) breathing
• 4-7-8 breathing
• Counting breath with mindfulness

3. Longer nervous-system training (5–10+ minutes)
Use to build resilience over weeks and months.

• Resonant/coherent breathing
• Alternate nostril breathing
• Extended belly breathing sessions

You don’t need to use every example of a breathing technique every day. Start with one or two that feel natural and build from there.

2024–2025 trends: how breathing techniques fit into modern stress management

In 2024 and 2025, breathing techniques have moved from “nice-to-have wellness extras” into mainstream stress management. A few trends worth noting:

• More clinical interest: Studies indexed by the National Library of Medicine continue to explore how slow, controlled breathing can support anxiety reduction, sleep quality, and heart rate variability.
• Integration into apps and wearables: Many meditation and health apps now include guided examples of breathing techniques for stress relief, with visual cues for inhales and exhales. Some smartwatches prompt short breathing sessions when stress markers rise.
• Workplace adoption: Corporate wellness programs are increasingly teaching box breathing and diaphragmatic breathing in short workshops as part of burnout prevention.

Breathing isn’t a cure-all, but it’s one of the most accessible tools you can reach for in the middle of real life—no appointment, no prescription, no equipment.

Common mistakes when trying these examples of breathing techniques

When people tell me, “Breathing exercises don’t work for me,” it’s often because of one of these issues:

• Trying too hard: Forcing big, dramatic breaths can actually increase tension. Aim for gentle, comfortable breathing.
• Going too fast: Many people rush the exhale. If in doubt, let your exhale be slightly longer than your inhale.
• Expecting instant perfection: It’s normal to feel awkward or distracted at first. Treat it like learning any new skill.
• Using only in crisis: The best examples of breathing techniques for stress relief work even better when you also practice them on calm days.

Think of breathwork like strength training for your nervous system. You don’t go to the gym once and expect lifetime results; you build a habit.

FAQs about examples of breathing techniques for stress relief

Q1: What are some quick examples of breathing techniques for stress relief I can do at my desk?
Good quick options include box breathing (4-4-4-4), the physiological sigh (one or two deep double inhales followed by a long sigh), and simple belly breathing with a 4-second inhale and 6-second exhale. These examples include short, structured patterns that you can do silently without anyone noticing.

Q2: Which example of a breathing technique is best for falling asleep?
Many people find 4-7-8 breathing particularly helpful at bedtime because of the long, slow exhale. Resonant breathing at about 5–6 breaths per minute is another strong option. These best examples encourage your body to shift into a calmer state by extending the exhale and slowing your overall breathing rate.

Q3: Are there medical guidelines or resources that explain these techniques?
Yes. Organizations like Mayo Clinic and WebMD describe examples of breathing exercises for relaxation and stress relief. They often highlight diaphragmatic breathing, pursed-lip breathing, and paced breathing as safe starting points for most adults.

Q4: How often should I practice these examples of breathing techniques for stress relief?
A practical goal is a few minutes once or twice a day, plus using them as needed during stressful moments. Consistency matters more than duration. Even a single minute of focused breathing can make a difference if you use it regularly.

Q5: Can breathing techniques replace therapy or medication for anxiety?
Breathing techniques are powerful tools, but they’re not a replacement for professional care when anxiety or depression is significantly affecting your life. Think of them as a supportive skill you can combine with therapy, coaching, or medical treatment. If you have a respiratory or heart condition, talk with a healthcare provider before trying more intense patterns or long breath holds.

If you remember nothing else, remember this: your breath is always with you. Having a few real, practiced examples of breathing techniques for stress relief means you’re never completely powerless in the face of stress—you always have at least one small, steady thing you can control.