Guided Breathing Exercises to Reduce StressGuided Breathing Exercises to Reduce Stress
Key Takeaways

When we tell people to "take deep breath," we all know that means to "calm down." There is a reason we automatically associate attention to breath with stress or extreme emotions. To control our physiology in a stressful situation is to take control of ourselves in the moment.

How are you feeling?
Search below to see if we have a meditation or wellness track for whatever you’re feeling. Just enter your mood and take our short quiz.
Topics
Angry
Fearful
Abundance
Grateful
Tired
Restless
Motivated
Great
Okay
Acceptance and Commitment
Affirmations
Anger
Astrology
Attachments
Balance Emotions
Bedtime
Bible Story
Bible Talks
Binaural
Body Acceptance
Body Scan
Burnout
Calm
Cognitive Behavioral Therapy
Communication
Compassion
Confidence
Couples Sex Issues
Courage
Depression
Dialectical Behavior Therapy
Discipline
Diversity
Divorce
Emotional Intelligence
Empathy
Energy Healing
Equity and Inclusion
Fear
Food Freedom
Gratitude
Grief
Grounding
Positivity & Happiness
Recovery & Healing
Health
Health Coaching
Hope
Hypnosis
Infidelity
Insomnia
Intimacy
Kids
Law Of Attraction
Leadership
Letting Go
Lgbtq
Life Advice
Life Coaching
Anxiety
Confidence & Self-esteem
Motivation & Passion
Relationships
Life Coaching Sleep
Stress
Personal Growth & Success
Transition
Life Lessons
Loss
Love
Loving Kindness
Manifesting
Marriage
Meaning
Meditation Story
Meditative
Learn Mindfulness
Mindset
Moticational
Motivation
Delightful
Dreamy
Energetic
Focus
Epic
Ethereal
Fun
Gloomy
Happy
Heart Warming
Hopeful
Inspiring
Joyful
Melancholic
Mellow
Optimistic
Playful
Powerful
Reflective
Relaxation
Relaxing
Sad
Serene
Sleep
Soaring
Somber
Soothing
Tranquil
Upbeat
Uplifting
Nature Sounds
Nutrition
Pain
Parenting
Peace
Performance
Personal Growth
Pleasure
Positive Emotions
Positive Psychology
Positivity
Prayer
Pregnancy
Progressive Muscle Relaxation
Reiki
Relax
Release Negativity
Remote Work
Resilience
Self Acceptance
Self Awareness
Self Care
Self Esteem
Self Regulation
Confidence & Self-Love
Sexuality
Restful Sleep
Smoking
Sobriety
Social Skills
Solfeggio
Somatics
Sound Bath
Spirit Guides
Spirituality
Story
Strengths
Reduce Stress
Substance Use
Success
Tapping
Throat Chakra
Tough Conversations
Transformational
Uncertainty
Visualization
Weight Loss
Work
Work Languages
Work Values
Workplace Wellness
Yoga & Movement
Yoga Nidra
Zen
Centered
Content
Fulfilled
Patient
Peaceful
Present
Relaxed
Trusting
Agitated
Aggravated
Bitter
Contempt
Cynical
Disdain
Disgruntled
Disturbed
Edgy
Exasperated
Frustrated
Furious
Grouchy
Hostile
Impatient
Irritated
Irate
Moody
On edge
Outraged
Pissed
Resentful
Upset
Vindictive
Amazed
Awe
Bliss
Delighted
Eager
Ecstatic
Enchanted
Energized
Engaged
Enthusiastic
Excited
Free
Inspired
Invigorated
Lively
Passionate
Radiant
Refreshed
Rejuvenated
Renewed
Satisfied
Thrilled
Vibrant
Adventurous
Brave
Capable
Confident
Daring
Determined
Grounded
Proud
Strong
Worthy
Valiant
Accepting
Affectionate
Caring
Safe
Warm
Curious
Exploring
Fascinated
Interested
Intrigued
Involved
Stimulated
Anguish
Depressed
Despondent
Disappointed
Discouraged
Forlorn
Heartbroken
Hopeless
Lonely
Longing
Melancholy
Sorrow
Teary
Unhappy
Weary
Yearning
Aloof
Bored
Confused
Distant
Empty
Indifferent
Isolated
Lethargic
Listless
Removed
Resistant
Shut Down
Uneasy
Withdrawn
Ashamed
Humiliated
Inhibited
Mortified
Self - conscious
Useless
Weak
Worthless
Afraid
Anxious
Apprehensive
Frightened
Hesitant
Nervous
Panic
Paralyzed
Scared
Terrified
Worried
Helpless
Sensitive
Appreciative
Blessed
Fortunate
Grace
Humbled
Lucky
Moved
Thankful
Touched
Regret
Remorseful
Sorry
Encouraged
Expectant
Impotent
Incapable
Resigned
Trapped
Victim
Loving
Self - loving
Vulnerable
Burned out
Cranky
Depleted
Exhausted
Frazzled
Overwhelm
Rattled
Rejecting
Shaken
Tight
Worn out
Concerned
Dissatisfied
Perplexed
Questioning
Reluctant
Shocked
Skeptical
Suspicious
Ungrounded
Unsure
Achy
Airy
Blocked
Breathless
Bruised
Burning
Buzzy
Clammy
Clenched
Cold
Constricted
Contained
Contracted
Dizzy
Drained
Dull
Electric
Expanded
Flowing
Fluid
Fluttery
Frozen
Full
Gentle
Hard
Heavy
Hollow
Hot
Icy
Itchy
Jumpy
Knotted
Light
Loose
Nauseous
Numb
Pounding
Prickly
Pulsing
Queasy
Radiating
Releasing
Rigid
Settled
Shaky
Shivery
Slow
Smooth
Soft
Sore
Spacey
Spacious
Sparkly
Stiff
Still
Suffocated
Sweaty
Tender
Tense
Throbbing
Tingling
Trembly
Twitchy
Vibrating
Wobbly
Wooden
Topics
Sleep
Topics
Anxiety
Content type
Affirmations
ASMR
Breathwork
Diversity and Inclusion
Emotional Intelligence
Energy Healing
Health Coaching
Hypnosis
Life Coaching
Masterclass
Mindfulness
Motivation
Music
Personal Story
Podcast
Poem
Positive Psychology
Prayer
Intimacy & Relationships
Healing Sound
Soundscape
Spirituality
Story
CBT
Work Wellness
Track length
< 5 min
5-10 min
10-20 min
20-45 min
45+ min
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
1000+
Tracks for you based on your preferences
Get unlimited access to 20,000+ meditations, sleep, and wellness tracks on Aura
Whats included
Fall asleep faster, reduce stress and anxiety, and find peace every day
Exclusive content from top mindfulness experts, psychologists, and therapists
Join live sessions & connect with the community
New content added every week
Lets personalize your experience

Breathing exercises are powerful, but there are great benefits to doing more than just "take a deep breath." By learning a few targeted breath practices, you can reduce stress at home and work and find ways to boost energy or calm down, as needed. Even a focused awareness of the breath can change how you respond to stress in potent ways.

Guided breath practices will give you a framework and teach you how to work with your breath most productively. When we face stressors or anxious thoughts, the breath can help remind us to find balance and calm.

Guided Breathing Techniques

The benefits of guided breathing exercises in managing stress and anxiety include increased calm, a regulated nervous system, clarity, better mood, better sleep, and even better circulation. Once we learn to manage our breath, we can better work with our bodies to create the perfect environment for clear decision-making. One of the best ways to do this is by combining breath with meditation to enhance focus and awareness of sensation.

4-7-8 Breathing Technique: A Deep Dive

The 4-7-8 breathing technique is very supportive in helping you to calm down after a long day and find more restful sleep. It does this by emphasizing the exhale.  To correctly perform the 4-7-8 breathing technique, find a comfortable position and begin to relax your body. Breathe in slowly through your nose to a count of 4. Hold the breath for a count of 7 and exhale for a count of 8. Give yourself a few rounds to get used to the extended hold and exhale. This technique is best leveraged to find increased calm during your day, or before bedtime

Box Breathing

Box breathing works by inhaling, holding, exhaling, and holding for an equal amount of time. The count of 4 is often a good place to begin. Inhale to the count of 4, hold your breath for a count of 4, exhale for 4, and hold out for 4. To try this process for the first time, repeat for 5 rounds. This technique has been taught to Navy SEALs to cope with stress, and it has been proven that repetitions of this mindful breathing exercise can do wonders to help us find more balance in our day or release persistent, stressful thoughts.

aura_ring
Is Aura right for you?Take our quiz to find out.

Nadi Shodhana Pranayama

Nadi shodhana pranayama is a yogic breathing exercise also called alternate nostril breathing. Block your right nostril with your thumb and inhale through the left slowly and deeply. Then block the left and exhale through the right. Begin again by inhaling through the right, blocking it, then exhaling through the left. Inhale through the left, and continue on like that for a few minutes. Alternate nostril breathing takes a bit of focus and eases stress. 

Diaphragmatic Breathing Practice

Many of us default to shallow breathing throughout our day, especially if we are not active. According to the Cleveland Clinic, "Diaphragmatic breathing ... offers several benefits to your body including reducing your blood pressure and heart rate and improving relaxation." The diaphragm is positioned at the base of our lungs, so this practice is synonymous with deep breath practice or belly breathing. I first learned the term in a yoga class focused on stress reduction, but this technique can also help you to get a little dose of positive energy when tired. The way to practice is to sit tall or ensure you have a straight spine. Inhale through your nostrils and direct the breath past the lungs so that it pushes down on the diaphragm. Continuing this deep breathing pattern for 2-3 minutes can ease anxiety or stress and bring a sense of both clarity and calm.

Integrating Guided Breathing into Daily Life

Incorporating breathing exercises into your daily routine can be incredibly easy. You can include breath practice during your meditation practice by focusing on the temperature and quality of the breath as you inhale through the nose and exhale through the nose or mouth. But deep breathing can happen at any time. You can take a slow and intentional deep breath right in the middle of a stressful meeting or conversation. You can get in the habit of breathing mindfully during commutes or utilize guided breathing as a tool for stress management right before you go to bed. How to maintain consistency and motivation for long-term benefit ultimately comes down to remembering to breathe. For me, keeping notes around my office and house that says, simply, "breathe," work wonders. Yoga classes are an excellent way to integrate more attentive breathing into your life due to the practice's direct emphasis on the breath as it relates to movement.

The Role of Mindfulness in Guided Breathing

‍Building a breath-based stress management routine will work hand-in-hand with mindfulness practices in your life. By slowing the mind down and focusing on what is happening right now, we begin to see things clearer. Mindful practices also naturally support us by allowing us to adopt a more accepting perspective on what is happening. To be consciously mindful is not to be reactive but rather to be the compassionate watcher.

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” ― Thich Nhat Hanh

So how do we remember to take that deep breath when we need to, and how do we continue to integrate breath practices into our lives?

One way to incorporate any of these techniques is a breathing meditation. You can use the breath to introduce meditation or as a meditation in itself by simply placing all of your focus on each step. If you do not have time to sit down and meditate, you can still see lasting changes using mindfulness. Mindfulness will be your supporter and guide during life's challenging moments when we are usually inclined to take shallow breaths.

Remember, as always, to be patient with yourself. Try leaving notes for yourself or reminders, or setting an alarm on your phone if you forget. To keep yourself accountable and remember to check in with your breath, you can also send yourself a daily calendar invite that reminds you to take a few mindful inhales and exhales. 

If you’re looking for more guidance and community support, along with breath-focused meditations to support your journey, join me at Aura, the most holistic meditation app on the market, for 30 days free.

No items found.

Jen Knox

Award-winning author, mindset coach, and wellness educator.

Jen Knox (CPLC, MFA, YTT) is an award-winning author, mindset coach, and wellness educator. She loves empowering people to break through blocks and find their personal flow using a holistic approach. Jen taught writing and yoga for over a decade and launched a leadership program at Ohio State University. She shares meditation techniques, personal leadership tools, and the transformational power of creativity in her coaching and writing. View her Aura coach profile at: https://www.aurahealth.io/coaches/jen-knox

August 4, 2024
Breathwork

Find What Heals You

Meditation, sleep, CBT, therapy — everything for your mental wellness in one place.

Most popular in Meditation
Most popular in Story
Most popular in Hypnosis
Most popular in Coaching
Most popular in Therapy
Most popular in Prayer
Most popular in ASMR
Most popular in Health coaching
Most popular in Breathwork
Most popular in Work Wellness
Most popular in Music
Most popular in Sounds
Preview
0:00
0:00
No items found.
Powerful Ways to Practice Gratitude in Your Everyday Life
June 17, 2024

Powerful Ways to Practice Gratitude in Your Everyday Life

Last week, we explored how to begin a Mindful Journaling Practice. While it can take time to build a practice, progressing along your journey means experimenting...

Read More
Understanding and Harnessing the Solfeggio Frequencies
July 1, 2023

Understanding and Harnessing the Solfeggio Frequencies

Discover the transformative power of Solfeggio Frequencies and how they can enhance your physical, emotional, and spiritual well-being.

Read More
An Analysis of William Ernest Henley's Poem Invictus
July 1, 2022

An Analysis of William Ernest Henley's Poem Invictus

Discover the depth and meaning behind William Ernest Henley's iconic poem Invictus.

Read More
Stop the Procrastination Cycle with Mindfulness and Meditation
August 6, 2024

Stop the Procrastination Cycle with Mindfulness and Meditation

Procrastination is a habit that can impact our lives and our ability to be productive, accomplish goals, and maintain healthy relationships. While occasionally, it can be forgiven, over time, if we repeatedly procrastinate, it frustrates those we are in a relationship with, personally...

Read More
Discover the Calming Power of Colors
July 1, 2023

Discover the Calming Power of Colors

Uncover the soothing effects of colors and how they can bring tranquility into your life.

Read More
Exploring the Meaning of the Hierophant Tarot Card
July 1, 2023

Exploring the Meaning of the Hierophant Tarot Card

Discover the hidden symbolism and spiritual significance behind the Hierophant tarot card in this insightful article.

Read More
Discovering Joy in Everyday Moments
July 1, 2023

Discovering Joy in Everyday Moments

Learn how to find happiness and fulfillment in the little things in life.

Read More
Meditate Your Mind: Unlock the Power of Mental Clarity
July 1, 2023

Meditate Your Mind: Unlock the Power of Mental Clarity

Discover the transformative benefits of meditation and learn how to unlock the power of mental clarity.

Read More
10 Examples of Guilty Pleasures
June 1, 2023

10 Examples of Guilty Pleasures

Indulge in these 10 guilty pleasures that will make you feel good and forget about the stresses of everyday life.

Read More

Stay Updated: Get the latest from Aura's Mindfulness Blog

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.