Breathwork involves controlled breathing techniques to improve mental, physical, and emotional well-being. By regulating your breath, you activate the parasympathetic nervous system, triggering the relaxation response that reduces stress and anxiety. A 2023 meta-analysis found breathwork significantly lowers self-reported stress levels (effect size g = -0.35) compared to non-breathwork methods.

Whether you’re a beginner or experienced, techniques like diaphragmatic breathing, box breathing, and 4-7-8 breathing offer a low-cost, accessible way to manage stress and promote calm.

Top Breathwork Techniques for Stress and Anxiety

1. Diaphragmatic Breathing (Belly Breathing)



Diaphragmatic breathing, also called belly breathing, engages your diaphragm to promote deep relaxation and reduce cortisol levels. It’s perfect for daily stress management and improving oxygen flow.

How to Do It:

Lie down or sit comfortably.

Place one hand on your stomach and one on your chest.

Inhale deeply through your nose for 4–6 seconds, feeling your belly rise.

Exhale slowly through your mouth for 6–8 seconds.

Repeat for 5 minutes.

Best For: Beginners and daily relaxation.

Image suggestion: Add a diagram showing diaphragm movement during breathing.

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