Breathing Exercises — Releasing Stress For Free

by Sean Preston on February 15, 2011

With your responsibilities involving  family, work, yourself, with your community, and everything else in between, your stress levels may eventually come to a head. But no matter how stressed you are, there’s good news — releasing your stress can just be a few minutes and a few breaths away. All you need is a fast and easy relaxation technique for anxiety to help you get calm.

Breathing is the most normal activity we do as humans — we actually do it automatically. It’s so common that we tend to do it for granted. But when we put a little attention to it — when we focus on the flow of air in and out of your body — then it suddenly becomes a mysterious, magical thing!

Did you know that most of the energy you expend throughout the day comes from the air you breathe? It’s true — only a minute amount of your energy comes from the food you eat. That’s how powerful and important your breathing is — don’t you think it’s time to appreciate it fully?

Breathing exercises won’t only energize you — they’ll also help you focus. Meditation, which is helped along by proper breathing exercises, calms your mind and trains it to disregard unnecessary thoughts, focusing only on what’s really important. That by itself is very relaxing and liberating!

So go ahead — inhale deeply through your nose. Fill your lungs. Expand your belly. Then slowly, exhale through your mouth. Push the air out in a controlled manner. Then inhale again. Focus on the breath and nothing else — and in just a few minutes, your stress will be greatly reduced — if not gone completely!

Remember, meditation is one of the best relaxation techniques for anxiety you can use.


“If you don’t like what’s happening in your life, change your mind.” Dalai Lama.
If you’re feeling stressed and full of anxiety, then this simple, beautiful quote is worth examining.

Life is filled with situations that can stress you out and make you anxious. It’s important to remember that YOU are the one who chooses how to deal with these situations. You can do it a calm and relaxed way, or you can choose to stress out about them.

Ask yourself these questions: How does the way you think affect your actions? How does the way you think affect your reaction and response to situations? How does the way you think affect your emotional response to situations?

How might you become more aware of the process?

There are many relaxation techniques for anxiety and stress, but one of the most effective techniques is ‘awareness.’ By being aware of your surroundings, your body, the way you feel, by being present and in the moment, there’s little room in your body and in your mind for anything else except being aware and in the moment.

How can you become more aware so that you can release the stress and anxiety? A great place to start is by centering on your breath.

When you’re stressed, in conflict, or under pressure, do you hold your breath? Most people do. When you stop the natural flow of air, you become tense and unbalanced, physically and emotionally. Your body, mind and spirit become hampered, disconnected.

One of the easiest ways to regain your balance and get calm is to take a slow, deep breath. Everything starts with the breath. Open your throat, relax your body.  Your breath is your life energy that connects to inner wisdom, resources and strength.

So the next time you’re feeling stressed, tense, or anxious, notice your breath. This simple awareness will help you to get centered again.

Meditation is a wonderful practice and habit to incorporate into your life to help you relax and release anxiety. Through breathing and meditation, you consciously change your thoughts and mind. Meditation is one of the easiest and most readily available relaxation techniques for anxiety.


One of the best relaxation techniques for anxiety is meditation. Learning how to meditate is a simple, easy relaxation technique that can drastically reduce anxiety in just minutes.

There are many relaxation techniques for anxiety out there, yet meditation is one of the quickest and safest ways to release stress. The great thing about meditation is that it can be done anywhere, anytime, requiring nothing else other than your willingness to do it. And this means you can release your stress and anxiety anywhere, anytime. Your are in complete control.

Here’s something you can use right now to help you relax and get calm.

For this simple exercise, we’re going to focus on simply sitting still and breathing. Now, if you’re someone who’s anxious and stressed, this might seem like a difficult or challenging thing to do. In fact, it might even seem stressful just thinking about sitting still.

Here’s a 3 step relaxation technique you can do right now to get calm, get centered, and relax:

1. Find a quiet, comfortable place to sit or lie down where you won’t be disturbed.

2. Close your eyes.

3. Take 4 slow deep breaths. Inhale through the nose. Draw your breath slowly into your diaphragm, fully, then slowly exhale through the mouth. Gently push all the air out.

Focus on your breath…nothing else. You might find it challenging to still your mind, to keep it from racing, thinking all kinds of thoughts. As best you can, remember to come back to center and focus on your breath. Inhale….Exhale…Inhale…Exhale…

Start slow. Just a few minutes to begin with so you become comfortable with sitting still. Let’s face it…sitting still can be difficult if you’re someone who’s always on the go, always ‘do do doing.’

Doing these 3  things above are a great start to releasing stress. It’s an excellent relaxation technique for anxiety. It’s important to take it slow. There’s no rush. Go easy on yourself. Avoid the frustration of needing to ‘get it right,’ because doing so will only add to the anxiety.

There is no ‘right’ or ‘wrong’ way to meditate. What’s key is finding YOUR WAY. And all that takes is practice…doing it repeatedly, a little bit at a time. Again, go easy on yourself.

There are some excellent meditation techniques for beginners you can use right now to release the tension and stress, get calm, and back on track.