7 deep breathing exercises that reduce stress, anger and anxiety, help the body relax

Best breathing exercise: Nadi Shodhana helps calm the mind, reduces stress, and improves respiratory function, fostering overall well-being (Image: Canva)

Stress and anxiety are constant companions of our busy lives. However, there are ways you can get rid of these irritants, which, if not checked on time, can do severe harm to your physical and mental health. One of the ways to relax and calm your mind is to engage in yogic techniques. Deep breathing exercises, known as DBE or Pran and Sukshma Kriyas in yoga, are particularly effective in addressing both physical and mental challenges.

Doing short sessions of deep breathing exercises, which can be as short as 5 to 20 minutes, has shown to be helpful. They can reduce feelings of anger, hostility, anxiety, and depression. This is true for both people who are generally healthy and those who have mental health conditions.

So, if you're feeling stressed or anxious, taking a few minutes to do deep breathing exercises can make a difference in how you feel. Here are seven breathing exercises, recommended by Dr Ishan Shivanand, mental health researcher and Founder of Yoga of Immortals, that can help you achieve a sense of calm and tranquility.

Rechak Kriya (Prolonged Exhalation Technique)

In Sanskrit, "Rechak" means exhalation or releasing breath. Rechak Pranayama involves conscious, controlled exhalation, promoting relaxation and detoxification. The emphasis on exhalation helps release physical and mental stress, calm the nervous system and foster a sense of well-being.

Additionally, Rechak Kriya aids in improving lung capacity, facilitating better oxygen exchange, and balancing the flow of prana, or life force energy, within the body.

Kapalbhati (Skull-Shining Breath)

The term "Kapalbhati" is derived from two Sanskrit words: "Kapal," which means skull, and "Bhati," which means shining or illuminating. Therefore, Kapalbhati is often translated as skull-shining breath or frontal brain cleansing technique. Characterised by forceful exhalation and passive inhalation, Kapalbhati increases oxygen supply to the brain.

This dynamic breathing technique involves rapid and rhythmic breaths, emphasising expelling air from the lungs through vigorous abdominal contractions. As a result, it enhances mental clarity, aids digestion, and reduces stress and anxiety levels.

Nadi Shodhana Pranayam (Alternate Nostril Breathing)

In Sanskrit, "Nadi" means energy channel, and "Shodhana" means purification or cleansing. Nadi Shodhana translates to "channel purification" or "nerve cleansing." This nostril breathing technique balances the flow of energy channels in the body. By alternating the breath between the left and right nostrils and using specific hand gestures to regulate airflow, this practice promotes harmony and balance within the individual. Nadi Shodhana helps calm the mind, reduces stress, and improves respiratory function, fostering overall well-being.

Tribandh Pranayam (Three-Part Breath)

“Tribandh” as a concept involves the engagement of three main locks or energy seals within the body. It gives stability, breath control, and a deeper connection between mind and body.

• Mula Bandha (Root Lock), involves contraction of the muscles of the pelvic floor - lifting and drawing in the perineum, which is the area between the anus and the genitals.
• Uddiyana Bandha (Abdominal Lock), involves the engagement of the abdominal muscles, particularly the transverse abdominis, to draw the abdominal cavity upward and inward toward the spine.
• Jalandhara Bandha (Throat Lock), involves the chin tucking down toward the chest, which creates a subtle compression at the throat and engages the muscles of the neck.

Bhastrika Pranayam (Bellows Breath)

Bhastrika is a dynamic breathing technique that involves rapid and forceful inhalations and exhalations. The word "Bhastrika" translates to "bellows" in Sanskrit, which is a device used to pump air forcefully. Similarly, in Bhastrika Pranayama, the breath is mimicked to resemble the pumping action of a bellow. It increases vitality, improves lung capacity, and clears nasal passages. It boosts digestion, relieves congestion, and reduces mental fatigue.

Agnisar Kriya (Fire Cleansing Technique)

The word "Agnisar" is derived from "Agni," meaning fire, and "Sar," meaning essence or core. Agnisar Pranayama focuses on stimulating the digestive fire through rhythmic contraction and relaxation of the abdominal muscles, thus activating the digestive system and enhancing metabolism. By promoting detoxification, increasing energy levels, and balancing the nervous system, it supports overall well-being.

Surya Bhedana and Chandra Bhedana

Surya Bhedana and Chandra Bhedana techniques involve breathing through specific nostrils to harmonize solar and lunar energies. Surya Bhedana (Right Nostril Breathing) energizes the body and enhances mental focus, while Chandra Bhedana (Left Nostril Breathing) induces relaxation and inner peace. Both practices balance the nervous system and improve respiratory function.