6 simple breathing techniques to instantly calm you down

Stressful situations are part and parcel of life. Whether it’s the pressure of a deadline, a personal crisis, or simply feeling overwhelmed by a packed schedule, these moments can cloud our judgment and leave us feeling mentally foggy. At times, the mental overload can lead to indecision or trouble in focussing, which can interfere with our day to day work.

Chronic stress can take a serious toll on the mind and the body. Prolonged stress can lead to a range of diseases like cardiovascular issues, depression, diabetes, and gastrointestinal distress. It is important to manage stress effectively for your long-term well-being.

Breathing techniques for calmness
Slow-paced breathing practices could have a real effect on the body’s stress response. These methods are believed to influence the autonomic nervous system (ANS)—the part of our body that controls things like heart rate and digestion by increasing something called heart rate variability (HRV).

Put simply, when you breathe slowly and intentionally, your heart rhythm becomes more flexible and adaptive, which is a good sign your body can handle stress better. Inhaling tends to speed up the heart rate, while exhaling slows it down. The more variation between beats, the better your body is at bouncing back from stress, says a study published in Nature.

Here are some breathing techniques suggested by prominent Yoga experts to help you manage stress better.

1. Abdominal breathing
Place one hand on your belly and breathe slowly, expanding your abdomen with each inhale. Make your exhale just a little longer than your inhale. This simple shift activates the parasympathetic (rest-and-digest) response and brings you back into the body.

(Dr. Yogrishi Vishvketu, Global Yoga Educator, Author & Founder of Akhanda Yoga Institute)

2. Equal breathing

Sit or stand straight, and relax your shoulders. If standing, keep your feet one foot apart. Keep your gaze fixed at the point ahead of you. Begin inhaling and count up to 3. Then while exhaling, count up to 3. You don't need to hold your breath. Continue inhaling and exhaling slowly and gently, while concentrating on the flow of your breath. Practice up to 4-5 rounds.

(Yoga Guru Dr Hansaji Yogendra)

3. Bhramari (Humming Bee Breath)
Inhale deeply, then exhale with a soft humming sound. The vibration calms the vagus nerve, reduces anxious energy, and grounds the mind in stillness. Just a few rounds can soften the inner noise.

(Dr. Yogrishi Vishvketu)

4. Chakravati Pranayama
To practice this breathing technique, start by inhaling deeply, filling only your lungs while keeping your stomach still. As you breathe in, visualize gentle, clockwise circles forming in front of your nose. Use your right hand to trace three small, imaginary circles close to your nose with each breath, imagining the air flowing smoothly like a spring. After completing three circles, slowly exhale. Begin with just a few repetitions and, with practice, gradually increase up to 100 circles as your comfort and control improve.

(Himalayan Siddhaa Akshar)

5. Box breathing (Square Breath)

Inhale for 4 counts, hold for 4, exhale for 4, hold for 4—and repeat. Used by high performers and athletes, this technique builds emotional resilience and steadies your internal rhythm. We don’t need hours of meditation—just a few mindful moments.

(Dr. Yogrishi Vishvketu)

6. Shitali

Shitali aids in blood purification. Additionally, it relieves stress and tension. Perform it 5–7 times. It has a calming effect on the entire nervous system and stimulates the parasympathetic nervous system which induces muscular relaxation, eventually helping in stress management.

(Dr. Mickey Mehta, Global Holistic Health Guru and Life Coach)

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