The breath is a powerful tool for self-regulation. Breathing in infuses the body with oxygen while releasing carbon dioxide. When people breathe improperly, this oxygen-carbon dioxide exchange falls into imbalance and can factor in emotional and physical distress.1 When a person feels intense emotions like anxiousness or existential questions, deep breathing techniques can help manage them.
Techniques to help manage emotions are important in cities like Dubai, where the pace of the lifestyle can feel overwhelming. A 2024 Cigna Healthcare Vitality study noted that 61 percent of the people living in the UAE who were polled said that stress, burnout, financial distress, and cost of living are common concerns.2
1. The Stimulating Breath
Also known as the Bellows Breath, the Stimulating Breath is a yogic breathing technique that activates the diaphragm and the lungs. Taking deep breaths increases the oxygen intake, so the person feels more alert. To do this, sit in a comfortable position. The spine should be straight and the shoulders are relaxed. Then, take a few deep breaths. These breaths should be deep enough that the belly feels full of air. After, inhale and exhale rapidly through the nose. while keeping the mouth closed. The duration of the inhalation and exhalation should be the same and be kept as short as possible.
Beginners should start with 10 breathing cycles, then breathe normally. Do not do more than 15 seconds of Bellows Breath on the first try. It also helps to put your hand on your upper abdomen to feel your diaphragm activate. If you feel dizzy or light-headed, rest for a few minutes and breathe normally.
2. Belly Breathing
The American Institute of Stress recommends 20 to 30 minutes of belly breathing each day to reduce stress and anxiety.3 Practice belly breathing by finding a comfortable place. You can try this exercise while sitting or lying down. The important thing is to feel relaxed. Then, place a hand on your upper chest. The other hand should be on your belly, just below the ribcage.
Relax your belly then breathe in slowly through the nose. Your breath should be deep enough that you feel your stomach rise when you inhale. Then, exhale slowly through the mouth. Your chest should remain relatively still because the breathing works its way through the belly.
Beginners can do this exercise by taking three breaths each day. As you gain more experience, belly breathing can be practiced up to four times a day for five to 10 minutes.
3. 4-7-8 Breathing
Dr. Andrew Weil, founder of the Arizona Center for Integrative Medicine developed the 4-7-8 breathing technique to manage stress and anxiety4 It is based on pranayama breathing exercises of yoga. To practice this method, start by placing the tip of your tongue behind the upper front teeth. Breathe out through the mouth. Make sure you have your mouth open. If it helps, you can exhale with a whooshing sound. Next, close your mouth and inhale for four counts through the nose. Hold your breath for seven counts. Finally, exhale for eight counts. It should feel like you do not have any air left inside you. Repeat the sequence for four to eight cycles.
4. Box Breathing
Also known as four-square breathing, box breathing is a technique that focuses on the rhythm of breathing. It has the advantage of being very easy to learn.5 To do this, let out all the air in your lungs to a count of four. Keep still for four counts, before inhaling for another four counts. Keep this pattern of breathing for a few minutes.
Box breathing gets its name from a visualization exercise that people sometimes do alongside the breathing pattern. Think about a box with four sides as you breathe. With each count, imagine that a side of the box changes to a new color. Longer practices, such as 10 to 20 minutes, expand this breathing exercise to have meditative qualities.
5. Lion’s Breath
Lion’s Breath, or simhasana in Sanskrit, is a yoga breathing exercise that aims to relieve stress and tension. It involves specific movements that help relax the muscles of the face and jaw. There is some evidence that it can help improve cardiovascular function.6
The first thing to do is sit comfortably, with the body slightly leaning forward. Use your hands to support yourself. You can place them on your knees or on the floor. Make sure that your fingers are spread out as widely as possible for stability. Next, inhale through the nose. Then, open your mouth wide and stick out your tongue towards your chin. Breathe out strongly, making a “ha” sound from your belly. Then, breathe normally for a few seconds before repeating the cycle. The Lion’s Breath can be repeated up to seven times.
Do Deep Breathing Techniques Really Work?
The concept of breathing as a restorative exercise is not new. In fact, a lot of the deep breathing techniques are derived from the practice of yoga. According to Harvard Medical School, yoga has been around for thousands of years and has many health benefits. Fortunately, old traditions have gained the attention of new research to dive deeper into the benefits of intentional and controlled breathing.
There is evidence that deep breathing has both physical and emotional breathing. In some studies, researchers noted that breathing exercises can reduce stress with greater effect than more complex stress management methods.7 It can also help with physical ailments like heart disease and diabetes.8
Conclusion: Deep Breathing Techniques to Improve Your Well-being
There are different types of breathing, but they all serve the same purpose. Breathing sustains life. Without the flow of fresh oxygen, our bodies will lose their ability to function. Apart from this physical need, it is clear that breathing also helps with emotional demands. It can help you relax, clear your thoughts, and manage emotions. These deep breathing techniques can work for you if you listen to your body and are mindful of how you are using them.
However, as with other treatments, there is a word of caution. People with respiratory issues such as asthma should first talk to their primary healthcare provider before trying out any breathing exercises. It is also important to know that these deep breathing techniques are an effective supplement, and not a replacement, for professional help. A licensed psychologist can recommend the proper treatments to address mental health challenges.
Cited Sources
- Paulus MP. The breathing conundrum-interoceptive sensitivity and anxiety. Depress Anxiety. 2013;30(4):315–320. doi:10.1002/da.22076 ↩︎
- Webster, N. (2024) Burnout and financial stress among common concerns for UAE residents, study shows, The National. Available at: https://www.thenationalnews.com/uae/2024/02/02/burnout-and-financial-stress-among-common-concerns-for-uae-residents-study-shows/ (Accessed: 01 February 2025). ↩︎
- The American Institute of Stress. https://www.stress.org/news/did-you-know/. ↩︎
- The 4-7-8 Breathing Technique Could Help You Fall Asleep In Just 60 Seconds, Scientist Claims. ↩︎
- Malchiodi CA. Trauma and expressive arts therapy: brain, body, and imagination in the healing process. The Guilford Press. 2020. ↩︎
- Sharma VK, Trakroo M Subramaniam V, Rajajeyakumar M, Bhavanani AB, Sahai A. Effect of fast and slow pranayama on perceived stress and cardiovascular parameters in young health-care students. Int J Yoga. 2013; 6(2):104-10. doi:10.4103/0973-6131.113400 ↩︎
- Cho H, Ryu S, Noh J, Lee J. The Effectiveness of Daily Mindful Breathing Practices on Test Anxiety of Students. PLoS One. 2016 Oct 20;11(10):e0164822. doi: 10.1371/journal.pone.0164822. PMID: 27764151; PMCID: PMC5072593. ↩︎
- Priya G, Kalra S. Mind-body interactions and mindfulness meditation in diabetes. Eur Endocrinol. 2018;14(1):35-41. doi:10.17925/EE.2018.14.1.35 ↩︎