5 easy breathing exercises to calm your mind and improve focus

Introduce certain breathing exercises in your daily routine to experience the bliss (Picture Credit: Pexels)

Stress is practically a given in modern life, but what if the solution was something you do every moment without even thinking about it? According to Ayurveda, the secret to a calmer mind is breathing. It sounds almost too simple, yet breathing exercises have been used for centuries in India to restore mental clarity, emotional balance, and even physical health.

Breath is prana, the life energy that sustains us, says Dr Partap Chauhan, Founder and Director of Jiva Ayurveda. “When our breathing falters, our mind becomes restless. Learn to breathe well, and you learn to live well.” The modern world may have forgotten, but these age-old techniques remain astonishingly effective for managing stress and tension. “A calm breath leads to a calm mind,” Dr Chauhan reminds us.

Whether you are struggling with work deadlines, family chaos, or sleepless nights, dedicating just a few minutes a day to conscious breathing can make a noticeable difference. The exercises are simple, require no special equipment, and can be done almost anywhere—on your commute, at your desk, or in your living room before bed.

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Dr Chauhan shares breathing exercises to try today:

Deep abdominal breathing

Sit comfortably, place a hand on your stomach, and inhale slowly through your nose. Feel your belly rise and fall. This soothes the nervous system and melts away tension. “It’s the foundation of all breathwork,” notes Dr Chauhan.

Alternate nostril breathing

Close your right nostril and inhale through the left, then switch and exhale through the right. Repeat slowly. This balances the brain and sharpens focus. “It’s like hitting the reset button for your mind,” Dr Chauhan adds.

Bhramari or humming bee breath

Take a deep breath and hum gently on the exhale, imagining the vibration spreading through your head and chest. Perfect for when anxiety or emotional heaviness hits.

Sheetali or cooling breath

Roll your tongue into a tube, inhale through it, and exhale through the nose. This cools the body and eases anger, irritation, and heat. Dr Chauhan says, “It’s particularly useful after an intense day or heated argument.”

Also read: From walking with a stick to now doing pilates at 86, know Salman Khan's step mother's fitness secret

Mindful or awareness breathing

Simply observe your natural breath for a few minutes, without trying to control it. This practice allows you to stay in the present moment and gently releases stress.

Dr Chauhan says that practicing these exercises everyday can improve concentration, promote better sleep, and also boost emotional balance.

FAQs on importance of breathing exercises:

1. Why are breathing exercises important?

They help calm the mind, reduce stress, and improve overall mental and physical health.

2. How do breathing exercises benefit the body?

They enhance oxygen flow, lower heart rate, and support better lung and heart function.

3. Can breathing exercises reduce anxiety?

Yes, deep and mindful breathing activates the body’s relaxation response, easing anxiety and tension.

4. How often should I practice breathing exercises?

Even 5–10 minutes daily can make a noticeable difference in focus and relaxation.

5. Are there different types of breathing techniques?

Yes — popular ones include diaphragmatic breathing, box breathing, and alternate nostril breathing.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.