5 breathing exercises for stress, anxiety and better sleep

1. Box breathing (2 minutes)

Breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. Repeat. Good before a meeting, exam or difficult call.

2. 4-7-8 breathing (for sleep)

Breathe in through the nose for 4, hold for 7, breathe out slowly through the mouth for 8. Do four rounds in bed. If holding feels uncomfortable, shorten the counts.

3. Anulom Vilom (5 minutes)

Close the right nostril, breathe in through the left; close the left, breathe out through the right; then in through the right and out through the left. Keep it slow and easy, never forced.

4. Bhramari (humming bee breath)

Breathe in, then breathe out slowly while making a soft “mmm” sound, with eyes closed. Five to seven rounds. Many people find the humming quiets a busy mind.

5. 5-4-3-2-1 grounding (for panic)

Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. It pulls attention back to the present when anxiety rises.

A simple bedtime routine

• Same sleep and wake time, even on weekends.
• Screens away 30 minutes before bed; dim the lights.
• No tea or coffee after the afternoon.
• In bed: four rounds of 4-7-8, then let the breath be natural.

When to get help

If stress, low mood or anxiety stays for weeks or stops you from daily life, talk to someone. Tele-MANAS (14416) is free, 24×7, in many Indian languages. If you are in danger, call 112.