Real examples of breathing exercises for stress relief during recovery

The best examples of breathing exercises for stress relief during recovery

Let’s skip the theory lecture and go straight to what you can actually do today. Below are real examples of breathing exercises for stress relief during recovery that work well whether you’re dealing with post‑surgery pain, sports injuries, or simply the mental grind of rehab.

You don’t need to master all of them. Think of this as a menu. Try a few, notice how your body responds, and keep the ones that feel most natural.

Diaphragmatic breathing: your recovery “base” pattern

If you want one example of a breathing exercise you can use almost anywhere, start here. Diaphragmatic breathing (also called belly breathing) is the foundation for many other techniques.

How to do it:

Lie on your back with your knees bent, or sit supported in a chair. Place one hand on your chest and one on your belly. Inhale slowly through your nose so your belly rises into your lower hand while your chest stays relatively still. Exhale gently through your nose or mouth and feel your belly fall.

Aim for 4–6 breaths per minute—so each full inhale + exhale takes about 10–15 seconds. That might feel slow at first. Shorten it if you feel air hunger, then gradually lengthen as you get more comfortable.

Why it helps during recovery:

• Encourages your rib cage and diaphragm to move more freely, which can get stiff when you’re less active
• Signals your parasympathetic nervous system (the “rest and digest” side) to turn on
• Can lower heart rate and blood pressure modestly, which may help your body shift into a recovery mode

The National Center for Complementary and Integrative Health (NCCIH), part of the NIH, lists deep breathing as a core mind‑body practice for stress management and pain coping strategies.¹

If you remember nothing else from this article, this is one of the best examples of breathing exercises for stress relief during recovery to keep in your back pocket.

Box breathing: a structured reset when you feel overwhelmed

If your mind is racing before a medical appointment, MRI, or tough PT session, box breathing gives your brain something simple and rhythmic to focus on.

How to do it:

Imagine drawing a square with your breath:

• Inhale through your nose for a slow count of 4
• Hold your breath for 4
• Exhale through your nose or mouth for 4
• Hold again for 4

Repeat for 2–5 minutes. If counting to 4 feels too long, start with 3. The point is the even rhythm, not the exact number.

Why it helps during recovery:

• The counting and shape imagery give your mind a task, which can reduce spiraling thoughts
• The short breath holds create a gentle “pause” that can calm rapid breathing
• Easy to use in public—no one can tell you’re doing it

Athletes often use this as a pre‑performance tool, but it translates beautifully to rehab settings. Among all the examples of breathing exercises for stress relief during recovery, box breathing is especially useful for those “I’m about to freak out in this waiting room” moments.

4‑7‑8 breathing: winding down for sleep and pain flares

Recovery is brutally harder when you’re not sleeping. 4‑7‑8 breathing is a pattern many people use at night to help their body slide toward sleep, and it can also be handy during pain flares.

How to do it:

Sit or lie comfortably.

• Inhale quietly through your nose for a count of 4
• Hold your breath for a count of 7
• Exhale through your mouth with a soft whoosh for a count of 8

Start with 4 cycles. If the holds feel like too much, shorten the counts (for example, 3‑5‑6) until your lungs adapt.

Why it helps during recovery:

• The extended exhale tends to activate the calming side of the nervous system
• The sequence gives your mind just enough structure to pull you away from pain catastrophizing and “what if” spirals
• Works well as part of a bedtime routine, especially when combined with dim lights and screens off

Harvard Medical School has highlighted slow, controlled breathing with elongated exhales as a helpful strategy for stress reduction and sleep support.²

Among the best examples of breathing exercises for stress relief during recovery, 4‑7‑8 is one to try if nights are your hardest time.

Cyclic sighing: a 2024 trend with strong science behind it

Cyclic sighing sounds odd, but it’s one of the more research‑backed examples of breathing exercises for stress relief during recovery.

A 2023 study out of Stanford found that just 5 minutes a day of cyclic sighing—compared with mindfulness meditation and other breath patterns—led to the largest improvements in mood and reductions in anxiety.³

How to do it:

You’ll do a double inhale followed by a long exhale.

• Inhale gently through your nose about 80% of a full breath
• Without exhaling, take a second quick inhale through your nose to “top off” the lungs
• Exhale slowly and completely through your mouth, like a long sigh

Repeat for 3–5 minutes. Focus on making the exhale longer than the combined inhales.

Why it helps during recovery:

• The double inhale helps pop open tiny air sacs in the lungs that tend to collapse when you’re lying around a lot during recovery
• The long exhale is strongly calming and can reduce that wired‑but‑tired feeling
• Short, research‑backed, and easy to track (for example, 5 minutes once or twice a day)

If you’re looking for newer, science‑supported examples of breathing exercises for stress relief during recovery, cyclic sighing deserves a spot in your weekly routine.

Resonant breathing: syncing your breath to your heart

Resonant breathing (also called coherent breathing) aims for about 5–6 breaths per minute. That’s the pace where your breathing and heart rate variability tend to sync up in a way that supports relaxation and emotional regulation.

How to do it:

Set a timer for 5 minutes. Inhale through your nose for 5 seconds, then exhale for 5 seconds. If that feels easy, you can progress to 6 seconds in and 6 seconds out.

You can silently count in your head: “1‑2‑3‑4‑5, 1‑2‑3‑4‑5,” or use a breathing app that visually guides the timing.

Why it helps during recovery:

• Helps regulate heart rate variability, which is linked with better stress resilience
• Pairs well with physical therapy or gentle stretching sessions
• Can be done while you’re hooked up to machines, in a hospital bed, or sitting in a clinic chair

The American Heart Association and other organizations have discussed slow breathing as a supportive strategy for blood pressure and stress management, making it one of the more heart‑friendly examples of breathing exercises for stress relief during recovery.

Nasal breathing with extended exhale: a simple “anytime” pattern

If the more structured patterns feel like too much, this is a low‑pressure example of a breathing exercise you can use during daily tasks.

How to do it:

Breathe in gently through your nose, then breathe out—also through your nose—just a bit longer than you inhaled. For example, inhale for 3 seconds, exhale for 4–5 seconds. Keep the breath soft and quiet.

Use this while walking around the house, waiting in line at the pharmacy, or sitting in the car before an appointment.

Why it helps during recovery:

• Nasal breathing can help warm, humidify, and filter air, which is especially useful if you’re less active or recovering from respiratory issues
• The slightly longer exhale supports a calmer nervous system without feeling forced
• Easy to remember and doesn’t draw attention in public

It may not sound fancy, but among real‑world examples of breathing exercises for stress relief during recovery, this is often the one people actually stick with.

Pain‑aware breathing: using breath to ride out spikes

Pain flares are part of almost every recovery process. You can’t always stop the pain, but you can change how your body reacts to it.

How to do it:

When pain spikes, notice the instinct to tense up and hold your breath. Instead, gently shift into slow diaphragmatic breathing. On each exhale, imagine softening the area around the pain—even if you can’t move it.

You might silently say to yourself on the inhale, “Breathe in,” and on the exhale, “Soften” or “Release.” Keep the words simple.

Why it helps during recovery:

• Prevents the breath‑holding and full‑body tension that often make pain feel worse
• Gives you a small sense of control during moments that feel out of control
• Can be combined with other pain‑management strategies from your medical team

The Mayo Clinic and similar organizations often include breathing as part of multidisciplinary pain‑management programs, reinforcing that this is not just “woo”—it’s a practical coping skill.⁴

This may be the most emotionally powerful example of a breathing exercise for stress relief during recovery, because it directly targets those “I can’t handle this” moments.

How to fit these breathing exercises into a real recovery day

Knowing several examples of breathing exercises for stress relief during recovery is one thing. Actually using them is another. Here’s how to plug them into a normal, slightly chaotic recovery day.

Morning: set your baseline

Before you grab your phone, spend 3–5 minutes in diaphragmatic breathing or resonant breathing. This sets a calmer baseline for the day instead of starting in stress mode.

Pre‑appointment or pre‑PT: manage anxiety

While you’re in the car or waiting room, use box breathing or nasal breathing with extended exhale. You’ll walk in more grounded, which can help you better tolerate treatment or rehab exercises.

During rehab exercises: stay present

Between sets or stretches, take 3–5 slow belly breaths. This keeps your nervous system from ramping up too high and may help you notice if you’re pushing into unnecessary tension.

Afternoon slump: mental reset

Use cyclic sighing for 3–5 minutes. This is a great time to experiment with the Stanford‑backed pattern and see how it affects your mood and energy.

Evening and bedtime: transition to rest

Use 4‑7‑8 breathing or resonant breathing as part of your wind‑down routine. Try pairing it with low lights and a consistent bedtime. Over time, your body will start to associate the pattern with “time to power down.”

During pain spikes: ride the wave

Shift into pain‑aware breathing whenever pain flares. Even 60–90 seconds of focused breathing can change the way your body processes the spike.

Safety tips and when to modify

Most people can safely try these examples of breathing exercises for stress relief during recovery, but a few caveats matter:

• If you have lung or heart conditions (such as COPD, asthma, heart failure, or recent cardiac surgery), talk with your healthcare provider before using patterns with long breath holds, like 4‑7‑8 or extended box breathing.
• If you feel dizzy, lightheaded, or panicky, shorten the counts, skip the holds, or return to gentle, natural breathing until you feel stable.
• If you’ve had abdominal or chest surgery, diaphragmatic breathing is often recommended, but your team may want you to start very gently. Follow their instructions about how deeply to inhale.

The CDC and NIH both emphasize that mind‑body tools like breathing are meant to complement, not replace, medical care. Think of these exercises as one part of a larger recovery plan, alongside physical therapy, medication, and rest.

FAQs about breathing exercises for stress relief during recovery

What are some quick examples of breathing exercises for stress relief during recovery?

Some quick options include box breathing (inhale 4, hold 4, exhale 4, hold 4), nasal breathing with a slightly longer exhale, and cyclic sighing (two short inhales through the nose followed by a long sighing exhale). These can be done in 1–3 minutes and are easy to use in waiting rooms, cars, or between rehab exercises.

Which example of a breathing exercise is best before physical therapy or workouts?

Before PT or a light workout, many people like resonant breathing (about 5 seconds in, 5 seconds out) or simple diaphragmatic breathing. These patterns calm your nerves without making you too sleepy, and they help you feel more connected to your body while you move.

Are there examples of breathing exercises for stress relief during recovery that help with sleep?

Yes. 4‑7‑8 breathing and resonant breathing are both popular for sleep. Try 4‑7‑8 for 4–8 cycles as you lie in bed, or set a 5‑minute timer and breathe in for 5 seconds, out for 5 seconds. Pair this with a consistent bedtime and reduced screen time for the best effect.

How often should I practice these breathing exercises during recovery?

A realistic goal is 5–10 minutes a day, broken into short chunks. For example, 3 minutes in the morning, 3 minutes before PT, and 3 minutes before bed. Consistency matters more than doing long sessions. Over time, you’ll naturally start using your favorite examples of breathing exercises for stress relief during recovery whenever stress or pain spikes.

Can these breathing exercises replace my pain medication or therapy?

No. Breathing exercises are meant to support, not replace, your medical treatment plan. They can help you feel calmer, improve your ability to cope with pain, and possibly enhance sleep and mood, but you should continue to follow your healthcare provider’s recommendations for medication, physical therapy, and follow‑up care.

If you experiment with these examples of breathing exercises for stress relief during recovery, treat it like training: start small, stay curious, and notice what actually helps you feel a little more steady. Recovery is rarely a straight line, but your breath is always available as a tool you can practice, refine, and lean on—one inhale and one exhale at a time.