Yoga for Beginners: Breathing Basics for Stress Relief and Focus

Your breath is the fastest, most reliable “remote control” you have for shifting your stress level and sharpening focus. When breathing becomes shallow, fast, or held, the body reads it as a threat signal and ramps up tension. When breathing becomes steady—especially with a smooth, longer exhale—the nervous system receives a downshift cue, making it easier to relax muscles, move with control, and stay present.

Breath anatomy cues (what to feel and where)

Diaphragm: the main breathing muscle

The diaphragm is a dome-shaped muscle under your ribs. As you inhale, it contracts and moves downward, creating space for the lungs to expand. As you exhale, it relaxes and rises, helping air leave the lungs. You won’t “feel” the diaphragm directly, but you can feel its effects as gentle expansion in the lower ribs and belly.

Ribs: 360° expansion (not just the front)

Think of your ribcage like an umbrella that opens in multiple directions. A beginner-friendly goal is 360° breathing: the ribs expand forward, sideways, and slightly into the back on the inhale, then soften inward on the exhale. This supports posture and reduces neck/shoulder overwork.

Belly: a natural result, not a push

“Belly breathing” is often taught, but the key is soft expansion, not forcing the belly out. On a relaxed inhale, the belly may rise because the diaphragm descends and the abdominal wall yields. On the exhale, the belly gently falls back toward neutral.

Core principles for stress relief breathing

• Nasal breathing when possible: helps regulate airflow, warms/humidifies air, and encourages a calmer rhythm.
• Quiet, smooth breath: aim for a soft sound (or no sound) rather than gulping air.
• Longer exhale: a slightly extended exhale is a simple way to encourage a “settle” response.
• No strain: if you feel air hunger, dizziness, or panic rising, reduce the intensity immediately.

Common mistakes (and what they usually mean)

1) Shoulder lifting or chest-only breathing

What it looks like: shoulders rise toward ears; upper chest puffs while belly stays tight.

Continue in our app.

• Listen to the audio with the screen off.
• Earn a certificate upon completion.
• Over 5000 courses for you to explore!

Or continue reading below...

Download the app

Why it happens: stress patterning, tight ribcage, habit of “sipping” air.

Fix: practice lower-rib expansion with hands on side ribs; keep collarbones broad and shoulders heavy.

2) Breath holding (especially during effort)

What it looks like: you inhale and freeze, or you move and forget to breathe.

Why it happens: concentration, bracing, anxiety, or trying to “do it right.”

Fix: pair movement with exhale; use counting to keep breath continuous.

3) Over-breathing (too big, too fast)

What it feels like: lightheadedness, tingling, tight chest, agitation.

Why it happens: trying to “get more oxygen” when the nervous system actually needs slower rhythm and less effort.

Fix: make the breath smaller and quieter; emphasize a gentle, longer exhale.

4) Forcing the belly out or sucking it in

What it looks like: exaggerated belly push on inhale or rigid “core hold” that blocks expansion.

Fix: aim for soft belly and wide ribs; let the inhale arrive rather than pushing it.

Corrective drills (quick resets you can do anytime)

Drill A: Hand placement for 360° rib breathing (1–2 minutes)

Position: sit upright or lie on your back with knees bent. Place hands on the side ribs (thumbs toward the back ribs, fingers toward the front ribs).

• Inhale through the nose for a comfortable count of 3–4. Feel your hands gently widen apart as ribs expand sideways and slightly back.
• Exhale through the nose for a comfortable count of 4–6. Feel ribs soften inward and down.
• Repeat 6–10 breaths, keeping shoulders relaxed and jaw unclenched.

Drill B: “Sighing exhale” without strain (30–60 seconds)

This is a fast way to reduce breath holding.

• Inhale softly through the nose.
• Exhale with a quiet open-mouth sigh (like fogging a mirror, but gentle).
• After 2–3 sighs, return to nasal breathing and keep the exhale smooth and easy.

Drill C: Exhale-led movement cue (1 minute)

Use this before yoga or during daily tasks (standing up, reaching, bending).

• Start a slow movement on the exhale (e.g., exhale as you fold forward slightly or as you stand up).
• Pause briefly at the end of the exhale (no holding), then inhale as you return.
• This trains your body to avoid bracing and breath holding during effort.

Simple practices for stress relief and focus

Practice 1: Diaphragmatic breathing (belly + ribs) step-by-step (2–4 minutes)

Goal: gentle belly and lower-rib expansion on inhale; smooth softening on exhale.

1. Set up: lie on your back with knees bent (feet on floor) or sit with back supported. Place one hand on the belly (below navel) and one hand on the lower ribs.

2. Inhale (nose): breathe in slowly. Feel the lower ribs widen first, then a gentle belly rise. Keep the upper chest quiet.

3. Exhale (nose): let the breath leave smoothly. Feel ribs soften inward; belly returns toward neutral.

4. Check: if shoulders lift, reduce the inhale size by 20–30% and slow down.

5. Repeat: 8–12 breaths.

Practice 2: 3-part breath (belly–ribs–chest) for full, controlled breathing (3–5 minutes)

Goal: expand in a sequence without strain, then exhale smoothly in reverse.

How it works: you gently fill lower to upper, then empty upper to lower. Keep it soft—this is not a maximum inhale.

1. Inhale Part 1: belly gently rises.

2. Inhale Part 2: ribs widen sideways and slightly back.

3. Inhale Part 3: upper chest lifts subtly (collarbones broaden, shoulders stay down).

4. Exhale Part 1: upper chest softens.

5. Exhale Part 2: ribs draw inward.

6. Exhale Part 3: belly returns toward neutral.

Reps: 5–8 cycles. If you feel tense, skip Part 3 (upper chest) and keep it belly + ribs only.

Practice 3: Extended exhale (inhale 4 / exhale 6) to downshift (2–5 minutes)

Goal: make the exhale slightly longer than the inhale, without breath holding.

Steps:

1. Inhale through the nose for a count of 4.

2. Exhale through the nose for a count of 6, smoothing the breath all the way to the end (no “dumping” air early).

3. Repeat for 6–10 rounds.

Modify: if 4/6 feels too strong, use 3/4 or 4/5. If you feel sleepy during daytime practice, shorten the exhale slightly.

Practice 4: Breath counting for focus (2–6 minutes)

Goal: anchor attention and reduce mental noise using a simple count.

Option A: Count exhales (simplest)

• Inhale naturally.
• On each exhale, count: “one,” “two,” up to “ten.”
• If you lose track, return to “one” without frustration.

Option B: Boxed attention without retention (no holds; just equal lengths)

• Inhale for 4, exhale for 4.
• Keep it smooth and quiet for 10–20 cycles.

When to avoid breath retention (and safer alternatives)

In some yoga styles, breath holds (retention) are used. For beginners focused on stress relief and steady focus, avoid intentional breath retention if any of the following apply:

• You feel anxious, panicky, or prone to hyperventilation.
• You have high blood pressure, heart rhythm concerns, or are pregnant (unless cleared by a clinician).
• You get dizzy easily or have a history of fainting.
• You are practicing before sleep (retention can feel activating for some people).

Safer alternative: keep the breath continuous and simply lengthen the exhale slightly (e.g., 4/6 or 3/5). If you notice an unconscious pause after inhale or exhale, soften it by reducing breath size and slowing the count.

How to modify if congested or anxious

If congested

• Use gentle nasal breathing if possible, but don’t force it. If the nose is blocked, breathe through the nose on inhale and exhale through softly parted lips, or use quiet mouth breathing temporarily.
• Reduce the count: try 3/4 instead of 4/6.
• Change position: sit upright or lie on your side to make breathing feel easier.
• Avoid strong techniques (forceful exhales, rapid breathing, or long exhale counts) until breathing feels clear.

If anxious or “air hungry”

• Make the breath smaller, not bigger. A tiny, quiet inhale can be more calming than a deep one.
• Emphasize a smooth exhale without pushing: imagine fogging a mirror gently (but keep it subtle).
• Use grounding touch: one hand on the belly, one on the chest; feel both hands move slightly.
• Switch to breath counting (count exhales to 10) rather than strict inhale/exhale ratios.

6–8 minute guided breathing routine (before sleep or before yoga)

How to use: Choose a comfortable seat with back support, or lie on your back with knees bent. If practicing before sleep, keep the breath very gentle and avoid forcing long counts.

Minute 0–1: Arrive and soften

Let your hands rest on your belly or by your sides. Close your eyes if comfortable. Notice where you feel the breath most easily—nostrils, ribs, or belly. Unclench the jaw and let the shoulders drop.

Minute 1–3: Diaphragmatic + 360° rib breathing

Place hands on the side ribs. Inhale through the nose for a comfortable 3–4 count, feeling ribs widen softly. Exhale through the nose for a comfortable 4–5 count, feeling ribs soften inward. Keep the breath quiet and unforced. Repeat 6–8 breaths.

Minute 3–5: 3-part breath (gentle version)

Inhale: belly rises slightly, then ribs widen, then a small lift in the upper chest. Exhale: upper chest softens, ribs soften, belly returns toward neutral. Do 4–6 cycles. If the upper chest feels tense, skip that part and keep it belly + ribs only.

Minute 5–7: Extended exhale (4/6 or easier)

Inhale through the nose for 4. Exhale through the nose for 6, smoothing the exhale all the way to the end. Repeat 6 rounds. If 4/6 is too much, do 3/4 or 4/5.

Minute 7–8: Breath counting for focus

Release the counting ratio and let the breath find its natural depth. Now count only the exhales from 1 to 10. If your mind wanders, return to 1. Keep the face soft and the exhale smooth.