It's simple to get swept up in the everyday commotion in today's fast-paced world. Our physical and mental health may suffer as a result of this ongoing stress, which can result in tension, worry, and even burnout.

Breathing exercises, however, are an easy and efficient technique to counteract these adverse consequences. These methods can assist in lowering stress levels, relaxing the body, and calming the mind.

What's the best thing, then? To perform these, you don't need any specialized tools or prior experience. For immediate relief, you can perform these exercises anywhere, at any time.

Here are 5 easy breathing techniques to help you relax right away:

1. Chest breathing deeply

This is a traditional method of relaxation that is ideal for novices. It facilitates the diaphragm's activation, the primary breathing muscle. Your brain receives messages to relax when your breathing becomes deep and slows down when your diaphragm is engaged.

How to carry it out:

Either take a comfortable seat with your back straight or lie down on your back.

Grasp your abdomen with one hand and your chest with the other.

As you inhale slowly and deeply through your nose, you should feel your belly grow. Your chest should only slightly raise.

Feel your belly contract as you gently release the breath through your mouth or pursed lips.

Continue for ten to fifteen minutes.

2. Differential Nostril Inhalation

Nadi Shodhana, another name for this breathing technique, is said to balance the left and right hemispheres of the brain, fostering calmness and concentration.

How to carry it out:

With your back straight, take a comfortable seat.

Put your thumb on your right nose while raising your right hand.

Take a slow, deep breath through your left nose.

Using your ring finger to close your left nose, gently release the air via your right nostril.

Slowly take a breath through your right nostril.

Using your thumb to seal your right nose, slowly release the air via your left nostril.

Continue inhaling via a different nostril for five to ten minutes at a time.

3. Breathing in a box

Known by another name, four-square breathing, this breathing technique is a favorite among sportsmen and military personnel because it helps them relax and stay focused under duress.

How to carry it out:

With your eyes closed and your back straight, take a comfortable seat.

Take four calm breaths in a row.

For four counts, hold your breath.

Breathe out slowly for four counts.

For four counts, hold your breath.

Continue for ten to fifteen minutes.

4. The Breath of the Lion

It is claimed that this invigorating breathing technique releases tension from the face and neck and stimulates the heart and lungs.

How to carry it out:

With your eyes wide open and your back straight, take a comfortable seat.

Take a deep breath through your nose.

Like a roaring lion, stick out your tongue as far as you can.

Make a loud "ha" sound as you forcefully exhale from your mouth.

Do this five to ten times.

5. Meditation with a Guide

Visualization and relaxation methods can be combined very effectively with guided meditation. You can learn how to focus on your breathing and let go of stress by using one of the numerous free guided meditations that are accessible online and in apps.

How to carry it out:

Locate a peaceful area where you won't be bothered.

Comfortably lie down or sit.

Shut your eyes or concentrate on a mellow area in front of you.

Play a recorded guided meditation, or search for one online.