Sometimes stress, tension, or sleepless nights sneak up on you. Your breath is one of the simplest ways to bring calm back. In this guide, you’ll discover six gentle breathing exercises to relax your body and mind, lower stress, and improve your sleep quality. Each one is easy to follow, backed by science, and even more effective with your moonbird by your side.
What you’ll learn:
Six simple, science-backed breathing techniques to calm your body and mind
How to perform each exercise correctly and safely
Which exercise is best for beginners
How long to practice each technique for lasting results
How moonbird guides your breathing and tracks your progress
Do you sometimes feel tense, overwhelmed, or find it hard to fall asleep? Your breath can be a powerful tool to calm both your body and mind. With the right breathing exercises to relax, you can lower stress levels, improve sleep, and regain balance anytime, anywhere. Let’s explore six science-backed techniques that help you relax and feel better in just a few minutes a day.
Why breathing exercises matter
Breathing might feel automatic, but most of us breathe too shallowly, especially when stressed. Shallow breathing keeps your body in “fight or flight” mode, raising heart rate and stress hormones. Deep, slow breathing does the opposite: it activates your parasympathetic nervous system, signaling your body that you are safe and can relax. A growing body of research shows that slow, paced breathing around six breaths per minute (often called resonance frequency breathing) can improve heart rate variability (HRV), reduce stress, and sometimes lower blood pressure. Techniques like alternate nostril breathing also support autonomic balance. Evidence for 4-7-8 is emerging, and Buteyko shows mixed results in asthma populations, so approach it as a gentle, nasal, reduced-breathing practice rather than a cure.
1. Belly breathing (diaphragmatic breathing) – best for beginners
If you are new to breathwork, start here. Belly breathing helps you reconnect with your natural, deep breathing rhythm. It is simple, gentle, and effective.
How to do it:
Sit or lie down comfortably.
Place one hand on your chest and the other on your belly.
Breathe slowly in through your nose, feeling your belly rise. Your chest should move as little as possible.
Exhale through your mouth, allowing your belly to fall naturally.
Repeat for 5 to 10 minutes.
Benefits: improves oxygen flow, relaxes muscles, and reduces tension.
With moonbird: hold your moonbird and let it expand and contract in your hand. It guides your rhythm for deep, natural belly breathing.
2. Box breathing – for focus and calm
Used by athletes and Navy SEALs, box breathing (or square breathing) helps regulate your breathing and calm the nervous system.
How to do it:
Inhale through your nose for 4 seconds.
Hold for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold again for 4 seconds.
Repeat this pattern for a few minutes.
Benefits: enhances focus, reduces anxiety, and steadies the mind.
When to use it: before a stressful meeting, during moments of pressure, or to reset between tasks.
With moonbird: select the box breathing exercise in your moonbird app and feel the 4-4-4-4 pattern physically in your hand.
“If I had to limit my advice on healthier living to just one tip, it would be to learn how to breathe correctly.”
3. 4-7-8 breathing – for relaxation and better sleep
Developed by Dr. Andrew Weil, this technique lengthens the exhale to activate your relaxation response and prepare your body for rest. Research indicates that longer exhalations can increase parasympathetic tone and reduce heart rate.
How to do it:
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat up to four times.
Benefits: promotes relaxation, lowers heart rate, and helps you fall asleep faster.
With moonbird: select the sleep setting in the app and let moonbird guide your slow exhale. It is perfect before bed.
4. Alternate nostril breathing (nadi shodhana) – for balance and clarity
This ancient yogic technique harmonizes both sides of the brain and balances energy levels. Clinical studies show it supports autonomic balance and HRV improvement.
How to do it:
Sit comfortably and rest your left hand on your knee.
Use your right thumb to close your right nostril.
Inhale through your left nostril.
Close your left nostril with your ring finger and exhale through your right.
Inhale through your right, close it, and exhale through your left.
Repeat 5 to 10 rounds.
Benefits: balances the nervous system, increases focus, and reduces stress.
With moonbird: although moonbird does not guide nostril alternation, you can sync it to the slow rhythm to maintain calm, even pacing.
5. Heart coherence breathing – for emotional balance
Heart coherence breathing synchronizes your breath and heart rhythm. It has been shown to boost emotional stability and resilience by increasing HRV.
How to do it:
Breathe slowly in and out through your nose for about 5 to 6 seconds per phase.
Focus on a positive feeling such as gratitude, love, or calm.
Continue for 5 to 10 minutes.
Benefits: increases HRV, reduces stress, and enhances emotional clarity.
With moonbird: the moonbird app visualizes your HRV in real time so you can refine your breathing and reach coherence more effectively.
6. Buteyko breathing – for calm and energy balance
The Buteyko method teaches gentle, reduced breathing through the nose. It is especially helpful for people who breathe too much or too fast. Evidence suggests possible quality-of-life benefits for asthma and anxiety, though lung-function effects remain inconsistent.
How to do it:
Sit quietly and close your mouth.
Inhale lightly through your nose.
Exhale softly through your nose.
Aim for calm, light breaths that are almost silent.
If comfortable, pause briefly after each exhale before the next inhale.
Benefits: improves breathing efficiency, reduces anxiety, and supports better sleep.
With moonbird: use manual mode to track your rhythm and gradually slow your breathing in line with Buteyko’s gentle pattern.
How long to practice breathing exercises to relax
Start small, even five minutes a day can make a difference. Gradually extend to 10 to 15 minutes, especially for belly or heart coherence breathing. Box breathing and 4-7-8 can be done in short sets whenever you need to reset. Consistency matters most, your body will learn to relax faster with regular practice.
How moonbird makes it easier
Moonbird is your physical breathing guide. It expands and contracts in your hand, so you can simply follow its rhythm. It also provides real-time biofeedback in the app, showing how your body responds. Whether you want to fall asleep faster, calm your mind, or balance your emotions, moonbird helps you perform these six breathing exercises correctly and effortlessly.
Try moonbird for 30 days risk-free. You will only pay if you decide to keep it. Follow us on Instagram for breathing tips and wellbeing inspiration.
Stefanie Broes, PhD
Stefanie Broes, PhD, is the co-founder and CEO of moonbird, the world’s first handheld breathing coach. With a background in pharmaceutical sciences and a deep passion for mental well-being, she started moonbird to make breathwork simple, science-based, and accessible to everyone. What began as her own search for calm during sleepless nights has grown into a movement helping tens of thousands of people reduce stress and sleep better—one breath at a time.
