You might try belly breathing first. It's a good place to start if you have never done breathing exercises before. It's simple to learn and easy to do.

After you have mastered belly breathing, you may want to try one of these more advanced breathing exercises. Try all three, and see which one works best for you:.

When you can do this type of breathing well while lying down, learn to do it while sitting or standing. Try this exercise when you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages.

Then use it throughout the day to relieve back tension. When roll breathing, always breathe in through your nose and breathe out through your mouth. As you breathe out, make a whooshing sound.

For comfort, you can place a small rolled towel under your neck. Or you can prop yourself up on several pillows. Put one hand on your belly and the other hand on your chest.

Your belly will push your hand up as you do this. The hand on your chest won't move. Then breathe out and let your belly fall.

Practice this way of breathing in and out belly breathing a few times before you move to the next step. Continue to breathe in. You will feel your upper chest expand. The hand on your chest will be pushed up. The hand on your belly will fall a little as your belly starts to fall.

Keep breathing in and out this way roll breathing. Notice that the movement of your belly and chest rises and falls like the motion of rolling waves. Do roll breathing for 3 to 5 minutes. Some people get dizzy the first few times they try roll breathing.

If you begin to breathe very fast or become lightheaded, slow your breathing. Get up slowly. Author: Healthwise Staff Clinical Review Board All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Author: Healthwise Staff. Clinical Review Board All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.

Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs.

Let your abdomen expand fully. Now breathe out slowly through your mouth or your nose, if that feels more natural. Breath focus in practice. Once you've taken the steps above, you can move on to regular practice of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.

Several techniques can help you turn down your response to stress. Breath focus helps with nearly all of them:. You may want to try several different relaxation techniques to see which one works best for you.

And if your favorite approach fails to engage you, or you want some variety, you'll have alternatives. You may also find the following tips helpful:. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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For a short session like this, try focusing on your neck and head:. Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike.

So, what is mindfulness? Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions.

Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Mindfulness can also be applied to activities such as walking, exercising, or eating. Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits.

But don't get disheartened. Using an app or audio download can also help focus your attention, especially when you're starting out.

Listen to HelpGuide's mindful breathing meditation. The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response.

Examples include:. While simply engaging in rhythmic exercise will help you relieve stress , adding a mindfulness component can benefit you even more. As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns.

Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement. And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit. Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.

Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class. Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. Try setting aside at least 10 to 20 minutes a day for your relaxation practice. Set aside time in your daily schedule.

If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog. Make use of smartphone apps and other aids.

Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs. Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come.

Just get started again and slowly build up to your old momentum. Using close relationships to manage stress and improve well-being. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.

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