5 Breathing Exercises for Stress and Better Sleep
We breathe around 20,000 times a day, yet we rarely notice it. When we're stressed, our breath becomes short and shallow. When we're calm, it becomes slow and deep. The beautiful part is that this works the other way too: by slowing down your breath, you can calm your mind.
In yoga, breathing practices are called pranayama. You don't need any equipment or experience. Ten minutes a day can make a real difference to your stress levels and your sleep.
How to practise: sit comfortably on a chair or cushion with your back straight, or lie down for the bedtime practices. Breathe through your nose unless the exercise says otherwise. Never strain or hold your breath until it feels uncomfortable.
1. Belly breathing (diaphragmatic breathing)
Place one hand on your chest and one on your belly. Breathe in slowly through your nose and let your belly rise, keeping your chest still. Breathe out slowly and feel your belly fall. Continue for 2–3 minutes.
Best for: everyday stress and beginners. It's the foundation of all other breathing practices.
2. Long exhale breathing (1:2 breath)
Breathe in for a count of 4, then breathe out slowly for a count of 6 to 8. Keep the breath smooth and easy. Repeat for 3–5 minutes.
Best for: calming down quickly, before an exam, a meeting, or bed. A longer exhale tells your body it's safe to relax.
3. Alternate nostril breathing (Anulom Vilom)
Rest your left hand on your knee. With your right thumb, close your right nostril and breathe in through the left. Close the left nostril with your ring finger, open the right, and breathe out. Breathe in through the right, close it, and breathe out through the left. That's one round. Practise 8–10 rounds.
Best for: balancing the mind and improving focus. Many students find it calming in the evening.
4. Humming bee breath (Bhramari)
Close your eyes. Gently place your index fingers on the small flap of cartilage at the front of your ears. Breathe in through your nose, then breathe out while making a soft, steady humming sound like a bee. Repeat 5–7 times, then sit quietly.
Best for: anxiety, racing thoughts and trouble falling asleep. The gentle vibration is very soothing.
5. Box breathing (Sama Vritti)
Breathe in for 4 counts, gently pause for 4, breathe out for 4, and pause for 4. Picture tracing the sides of a square. Repeat for 3–4 minutes.
Best for: feeling steady and in control during a stressful day.
A simple 10-minute bedtime routine
Lie on your back or side, with lights dimmed.
Belly breathing for 3 minutes.
Long exhale breathing for 4 minutes.
Bhramari, 5 rounds, sitting up in bed.
Lie back, let your breath return to normal, and rest.
A few safety notes
Practise on an empty or light stomach.
If you feel dizzy, stop and breathe normally.
If you are pregnant or have high blood pressure, heart problems or asthma, avoid breath-holding and learn pranayama with a qualified teacher.
Learn pranayama at Satva, Ratlam
Breathwork is part of every class at Satva by Suhani. Suhani Dakh, a 900-hour certified yoga teacher from The Yoga Institute, Mumbai, guides you step by step so you can use these practices in daily life.
As our manifesto says, "When you are with time, time is with you." A few minutes of breath can change your whole day.
Group batches, Monday to Friday: 7:00–8:00, 8:00–9:00, 9:00–10:00 am and 5:30–6:30 pm.
Book your class: call or WhatsApp 7223931999, or book online below.
This article is for general information and isn't a substitute for medical advice.
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