Top 10 Breathing Exercises for Sleep, Fitness, and Calm

Box breathing:

Box breathing, often called square or four-sided breathing, is a popular stress-reduction method.

Diaphragmatic Breathing

This method, often known as belly breathing, utilizes the diaphragm, the main breathing muscle. 

Alternate Nostril Breathing

Release your thumb and exhale through your right nostril. Close your right nostril and exhale through your left. Repeat for many minutes.

Pursed-lip breathing

This approach increases lung oxygen exchange to enhance lung function and exercise endurance.

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4-7-8 Breathing

Another social media-promoted method for calming the mind, relaxing the body, and falling asleep.

Breath of Fire

Breathe of fire for up to three minutes (start with a minute) when you need energy. 

Lions Breath

 When agitated or tense, inhale deeply through your nose and exhale strongly through your mouth while extending your tongue and generating a "HA" sound.

 Sitali Breath

Roll your tongue into a tube. (It's simpler). Inhale cool air via the tube, seal your lips, and exhale through your nose. Repeat for several minutes to renew.


Breath retention improves focus and presence. Inhale deeply, hold your breath, then exhale gently. Before inhaling, pause. Repeat.

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