It is inevitable that life will sometimes stress you out. Anxiety, irritation, and nervousness are normal, but interventions such as breathing exercises can help calm your body and mind. Breathing exercises directly affect your nervous system by relaxing your muscles and lowering your blood pressure, Hara Estroff Marano writes for "Psychology Today." A number of breathing techniques may help you stay calm during stressful situations.
Alternate-Nostril Breathing
According to HolisticOnline.com, alternate-nostril breathing is one of the most effective exercises to help you stay calm and relaxed. Use a finger to close your right nostril, then inhale through your left nostril for four counts. Then close your left, and release your right nostril to exhale for eight counts. Repeat the exercise, breathing in through your right and out through your left nostril. Do this three times at first, and progress to seven repetitions. For safety purposes, do not perform this exercise if your nostrils are congested.
Five-Seven-Eight Breathing
Five-seven-eight breathing is a method of counting while you breathe deeply. Place your tongue on the roof of your mouth and inhale deeply through your nose for five seconds. Then hold your breath for seven seconds, and exhale noisily through your mouth for eight seconds. Repeat 10 times.
Meditative Breathing
Thich Nhat Hanh, a Buddhist monk and author, writes that deep breathing can help relieve stressful emotions because of its peaceful nature. Nhat Hanh suggests a meditative breathing technique in which you recite the following phrases while you inhale and exhale deeply: "Breathing in I know that I am breathing in. Breathing out I know that I am breathing out." Substitute other calming phrases if desired.
Movement Breathing
Movement breathing helps you stay calm by coordinating deep breathing with body movements. Stand upright, with your feet about 6 inches apart, and hands at your sides. Breathe in deeply, and arc your hands away from your body and over your head. Interlock your fingers and turn your palms upward as you exhale. Inhale deeply again, stretch your arms upward, and tilt your head back slightly. During your final exhalation, detach your hands, arc your hands back to your sides and lower your chin toward your chest. Repeat as desired.
Muscular Breathing
For muscular breathing, use your abdominal muscles to allow in as much air as possible during inhalations, and to force out as much air as possible during exhalations. Lie on your back, and place your hands on your abdomen. Inhale deeply, and hollow your abdomen as much as possible, causing your chest to rise. Exhale, and push your belly outward as much as possible, causing your chest to sink. Repeat multiple times to create a rocking motion between your chest and abdomen.
