Take a deep breath

When life gets overwhelming, it’s important to relax your body and your mind. Breathing exercises can help with both. In fact, research has shown that in addition to helping you de-stress, breathing exercises can even lower blood pressure. Try adding at least one of these breathing techniques to your daily routine.

Belly breathing

Your diaphragm is located below your lungs. It’s a large, dome-shaped muscle that pulls air into your lungs to help you breathe. Sometimes called diaphragmatic breathing, this technique works from two different positions: sitting in a chair or lying down.

1. Begin with your mouth closed. Breathe in through your nose, slowly and deeply.
2. Breathe in enough to fill your belly with air. It will expand like a balloon.
3. Position your lips like you’re blowing bubbles. Blow the air out very slowly.
4. Think about your breaths as you follow each step. Repeat for 5 to 10 minutes.

In addition to helping you feel calmer, belly breathing can help reduce shortness of breath. So try it if you experience shortness of breath from chronic obstructive pulmonary disease or asthma.

Box breathing

Sometimes called 4x4 breathing or 4-4-4-4 breathing, this technique slows your breath and lowers stress in just a few easy steps.

1. Start with a slow exhale to release the air from your lungs.
2. While slowly counting to four, inhale through your nose. Think about your lungs and stomach filling with air.
3. Hold your breath for four counts.
4. Exhale for four counts.
5. Again, hold your breath for four counts.
6. Repeat three or four times.

From United States Navy SEALs to yogis, box breathing has proven to be an effective way to relax through your breath.

4-7-8 breathing

With a similar technique as box breathing but different counts, the 4-7-8 technique also provides a way for you use breathing to calm your mind and body.

1. While slowly counting to four, inhale through your nose.
2. Hold your breath while you count to seven.
3. Slowly exhale through your mouth for eight counts.

To start, practice this approach when you’re feeling relaxed. This will make it easier to get started if you need a way to handle your stress later.