Once one has mastered abdominal breathing, it’s on to the more advanced exercises.

Practice 4/7/8 breathing

One of the advanced belly breathing exercises to aid you to relax. It is possible to practice this exercise lying down or sitting up. Although I would recommend lying down because it’s easier to relax for most people this way.

1. Start in the basic deep breathing position. This means putting one hand on the belly and the other hand on the chest to track diaphragm movement.
2. Take a deep breath and count to 4 in your head while you breathe in.
3. Now hold your breath and count from number one to seven silently.
4. Breathe out while counting from number 1 to 8. Again, like always, try to expel all the air from your lungs.
5. Repeat for the desired amount of times. Although, I recommend doing at least 3 repetitions.

Morning breathing

The name morning breathing comes from the fact that it’s an ideal exercise to do in the morning when you’ve just woken up.

It is perfect to clear clogged breathing passages and/or to relieve muscle stiffness. Of course, it can also be used during the day to relax and relieve stress and anxiety.

1. This exercise will be performed standing up. From a standing position, bend your waist forward with your knees slightly bent. Let your arms relax and hang to the floor.
2. While inhaling slowly and deeply, return to a standing position by standing up slowly. Lift at the waist first and finally, the head.
3. Hold your breath for a couple of seconds while in the standing position.
4. Exhale slowly and return to the bent position by bending the waist forward again.
5. Repeat as many times as desired. More stress requires more repetitions.

Equal breathing

Equal breathing is a breathing practice that focuses on the same length of inhaling and exhaling air. This steadiness of breath helps to bring balance and relaxation.

Alternate nostril breathing

Alternate nostril breathing is a breathing technique that’s used for relaxation.

It has been shown in multiple studies that alternate nostril breathing enhances cardiovascular health and lowers the heart rate.

A note of warning, though. I would avoid practicing alternate nostril breathing when you’re congested or feeling sick. Try to keep your breath slow and deliberate during the whole exercise.

1. Sit down in a comfortable position.
2. Lift your left hand towards your nose and press your thumb against your left nostril to close it off.
3. Inhale deeply and slowly through your right nostril.
4. Use your index finger and ring finger to close your right nostril. Exhale slowly through your left nostril.
5. Switch and breathe in through your left nostril.
6. Close off your left nostril and breathe out through your right nostril.
7. This concludes one cycle of alternating breathing. Practice for as many times as you want.

Pursed lip Breathing

The following abdominal breathing technique has the specific function of slowing down the pace of your breathing. It works by applying a conscious effort with each breath you take.

Pursed lip breathing can be practiced at any time of the day. It is especially useful when stressed.

To learn the technique, which is sometimes also used in other breathing techniques, it is recommended to practice multiple times a day for a prolonged period to get the technique right.

1. Sit or lie down in a comfortable position.
2. Aim to relax the neck and shoulders along with the rest of your body.
3. Inhale slowly through your nose while keeping your mouth closed.
4. Purse or pucker your lips like you would do when you are going to whistle.
5. Slowly exhale by blowing the inhaled air through your puckered lips.
6. Repeat as many times as desired.

Progressive muscle relaxation

Progressive muscle relaxation is a technique that combines breathing in with simultaneously tensing a muscle group and releasing that tensed muscle group when you breathe out.

Progressive muscle relaxation helps you to relax physically, which will have positive effects on your mental state as well.

1. Lie down or sit in a comfortable position.
2. Take a few deep breaths to relax before starting.
3. Breathe in and tense the muscles of your face.
4. Breathe out and relax the muscles of your face.
5. Breathe in and tense the muscles of your neck.
6. Breathe out and relax the muscles of your neck.
7. Continue working your way down your body. Tense each single muscle group and relax that same muscle group afterward.

Breath focus technique

This deep breathing technique uses focus words, phrases, and/or imagery.

It works by choosing a phrase, imagery, or words that make you feel relaxed and good. Examples of those words can be “relaxing”, “vacation” or thinking about loved ones. Anything that makes you feel good and relaxed can work.

You can start with a short session and gradually build up towards longer sessions.

1. Lie down or sit in a relaxed, comfortable position.
2. Aim to relax the whole body.
3. Focus on your breathing without changing or trying to change how you’re breathing.
4. Try to alternate between normal and deep breaths a few times. Try noticing the difference between the more shallow breathing and the deep breathing. Notice how your belly expands when practicing deep breathing.
5. Practice abdominal breathing for a few minutes.
6. Place your left hand on your belly and the right one on your chest. Notice how your left one moves outwards when practicing abdominal breathing, while the chest doesn’t move.
7. Sigh loudly with each exhale.
8. Begin focusing your breath by combining your deep breathing practice with a focus word, phrase, or imagery that will help to bring you relaxation.
9. For example, imagine that a vacation with a nice scenery will bring you relaxation and happy smiles.
10. While doing the deep breaths and imagining the vacation, you can say to yourself, “Exhale stress and inhale relaxation.”