3 Breathwork Techniques to Reduce Daily Stress
- Ana Lilia
- 1 day ago
- 4 min read
If you often feel like your mind is racing, your chest is tight, or you’re carrying tension that won’t let go—know that you’re not alone. And also know: there’s a simple, accessible way to begin releasing that stress. Your breath.
In this post, I’ll walk you through three breathwork techniques to reduce stress that you can start using today. These aren’t complicated. They don’t require anything fancy. Just a few moments of intention and the willingness to pause.
These are the same techniques I use in my private sessions and virtual classes to help clients shift from overwhelmed to grounded. They’ve supported my own healing journey from high-functioning anxiety to feeling calm, clear, and empowered in my body and life.
Let’s breathe.
Why Breathwork Is So Effective for Stress
Breathwork is more than deep breathing. It’s the intentional use of your breath to influence your physical, emotional, and energetic state. It activates the parasympathetic nervous system—your body’s "rest and digest" mode—which helps reduce cortisol levels, ease tension, and create space for clarity.
In other words: breathwork tells your body you’re safe.
And when your body feels safe, your mind can stop spinning, your shoulders can drop, and you can reconnect to your present moment power.
3 Breathwork Techniques to Reduce Stress
Let’s dive into the three most effective breathwork techniques to reduce stress that you can do anytime, anywhere.
1. The Sighing Exhale (2-3 minutes)
This is the quickest way to create an instant shift in your nervous system.
How to do it:
Inhale through your nose for a count of four.
Hold at the top for a moment.
Exhale out of your mouth with a big audible sigh (really let it out!).
Repeat for 2–3 minutes.
Why it works: Sighing tells the body it’s safe to relax. This intentional exhale helps release pressure, resets your nervous system, and brings you back into your body. Use this technique when you’re in a tense meeting, stuck in traffic, or need to transition between tasks.
2. The 4-7-8 Breath (3-5 minutes)
This calming breath is excellent before bed, after a stressful conversation, or anytime your thoughts feel too loud.
How to do it:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this cycle for 3 to 5 minutes.
Why it works: The extended exhale activates your parasympathetic nervous system, signaling your brain and body to slow down. It’s a gentle way to release tension and come back into a state of equilibrium.
3. The 2-Part Active Breath (10 minutes + rest)
This is the technique I use most often in my breathwork sessions. Click here to join an upcoming Breathwork Class from the comfort of your home.
It’s powerful, energizing, and deeply healing. This active form of breathing can help you de-stress, process stored memories and emotional blocks in the body, and experience improved self-awareness and mental clarity.
How to do it:
Inhale through your mouth into the belly.
Exhale through the mouth.
Continue this belly–exhale rhythm for 8 to 10 minutes.
Return to a normal breath and rest for 5 minutes.
Why it works: This breath floods your body with oxygen, clears out emotional stagnation, and activates powerful energetic shifts. Many people experience tingling sensations, emotional releases, or clarity around something they didn’t even know they were holding.
If you’re new to this breath, start slowly and listen to your body. Lying down is best, and having music or a guided practice can enhance the experience.
Real Talk: Why We Hold Our Breath
Most of us don’t even realize how often we hold our breath or breathe shallowly throughout the day. We do it when we check emails, get a difficult text, or feel overwhelmed. Over time, this creates chronic tension, fatigue, and disconnection from our bodies.
That’s why daily breathwork is so powerful. It helps you:
Reconnect with your body and intuition
Release stress that’s stored in your nervous system
Create space for joy, clarity, and presence
You don’t need to wait until you burn out to pause and breathe.
How Breathwork Changed My Life
Before I found breathwork, I was constantly in go-mode. I was doing all the things—working in entertainment, trying to keep up, trying to prove myself. From the outside, I looked successful. But inside, I felt anxious, disconnected, and exhausted.
Then I found breathwork.
My first session was a revelation. My body shook, my hands cramped, and tears poured out of me. I had no idea how much I had been holding in until I finally let it go.
Now, this practice is at the center of everything I do—and everything I teach. Because when we breathe, we heal. We remember who we are beneath the pressure. We come home to ourselves.
Breathing Has a Direct Impact on How You Think and Feel
When you engage in intentional breathing, it...
Releases feel-good hormones and endorphins to improve your mood
Tells your mind you're okay so your body can relax and let go of stress and anxiety
Clears your head and allows you to establish a focused mindset
Opens up energy channels and lessens physical pain and tension
Gives you space to heal from grief and trauma
Even just five minutes of breathing can decrease physical and emotional stress.
Download my free Relax Your Mind and Body Meditation and try it today. Your breath is your superpower—it’s time to start using it.
Ready to Experience How Breathwork Helps Ease Stress?
Stress may be a part of modern life, but chronic overwhelm doesn’t have to be your norm. These breathwork techniques to reduce stress are a powerful and always-available way to return to your center.
Start with just a few minutes a day.
Notice how you feel.
And let your breath show you the way back to peace.
To help you get started, I invite you to explore one of my offerings:
Join a virtual breathwork class to breathe, relax and release in community
Book a private healing session for personalized support for your journey
Happy breathing!
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