Top Yoga Poses And Breathing Exercises To Release Stress

The never-ending professional responsibilities, tensions in your relationships, and a sedentary lifestyle are often the triggers behind stress. Unfortunately,the first thing you do in such situations is take shallow breaths or hold your breath. Your breathing plays a vital role in helping you keep control of your reaction in any situation. However,shallow breathing not just makes you lose control of the situation but also your emotions.

The first thing you normally do when facing a tough situation is hold your breath. It happens on an unconscious level when your body enters into survival mode and has to get through the threat without any harm. Read further to know how you can keep your breathing normal even in such a time.

Yoga Breathing For Beating Stress

To learn about yogic breathing, you should look for the best Yoga Alliance center to not just understand but also practice this yogic technique.

Given below are three yogic breathing exercises to keep stress away.

1. Belly Breathing

Belly breathing is the core breathing exercise you do at the start of every yoga session. It develops bodily awareness and calms down your mind.

Steps To Practice Belly Breathing

  • Close your eyes gently and sit comfortably. 
  • Next, lie down with your spine completely straight.
  • Relax your hands in your lap or rest your arms next to your body’s side. Keep your palms facing upwards.
  • Inhale using your nose and expand your belly.
  • Exhale through your nose and lower your belly.

Read More – The Comprehensive Guide on Yoga for Anxiety and Stress 

2. Rhythmic Breathing

Rhythmic breathing is an energizing breathing technique. You can practice this yogic breathing when feeling a little sluggish and in need of an instant energy boost.

Steps To Practice Rhythmic Breathing

  • You can perform this breathing technique while standing, walking, or even kneeling.
  • Inhale through your nose two times in quick and short successions.
  • Exhale through your nose twice in quick and short successions.
  • Repeat this process.

3. Nadi Shodhana (Alternate Nostril Breathing)

The best yogic breathing exercise you can do to let go of the tension in your mind. Nadi Shodhana balances the left and right hemispheres of your brain. You should do this breathing exercise before sleeping as it quietens your mind.

Steps To Practice Alternate Nostril Breathing

  • Sit on the yoga mat. Keep your spine straight.
  • Rest the first two fingers of the right hand on your forehead and between your eyebrows.
  • Keep the thumb of your right hand on the right nostril and close it.
  • Inhale via your left nostril and hold your breath for a moment. Keep your mouth closed.
  • Cover and hold your left nostril with the ring finger of your right hand.
  • Release the thumb and exhale by breathing through your right nostril.
  • Inhale through your right nostril while keeping your left nostril closed with the ring finger.
  • Cover and hold your right nostril with your thumb.
  • Release your ring finger from the left nostril to exhale.

The daily practice of these yoga breathing techniques removes stress and helps you prevent many illnesses.

Yoga Asanas To Beat Stress

Yoga asanas make all the difference in the debate of yoga vs gym. There are specific yoga poses that help you beat stress. Check them out below.

1. Balasana (Child’s Pose)

Balasana calms down your mind and relieves you of any stress in the shoulders, neck, back, and hips. This yoga asana offers you multiple physical, mental, and spiritual benefits.

Steps To Practice Child’s Pose

  • Sit on your knees on the yoga mat. Make sure your buttocks touch your heels.
  • Keep your hands on your thighs. Your palms should be facing downwards. Maintain this position for some time.
  • Exhale slowly. Bring your chest between your knees. Swing your hands forward.
  • Breathe slowly and hold this pose for 2 to 3 minutes.
  • Inhale and come back to your knees with your back straight.

2. Savasana (Corpse Pose)

The best yoga poses to help you relax after a yoga session is the Corpse Pose. This yoga pose relaxes your nervous system.

Steps To Practice Shavasana

  • Lie down on the yoga mat.
  • Press into your elbows to lift your back and bring your shoulder blades back and down. You should drop away the shoulders from your ears.
  • Extend your arms out and away from your body with both palms facing upward direction.
  • Extend your legs out and away from each other. Make sure your feet drop out to the side.
  • Relax your body and mind.


Yoga is the best way for you to not just develop a toned physique it also does wonders to keep your mind calm amidst a stressful situation. You should look for a Yoga Alliance center uses of aloe vera to learn in-depth about the different yoga techniques to live a stress-free life.