Eight Simple Breathing Exercises for Every Mood
Written by Céline Kusters, Yoga Teacher
Céline Kusters is a certified yoga teacher and founder of Namunyak Yoga. Driven by the mission to show that yoga is for everybody and every body, she offers simple, accessible, and down-to-earth practices, on and off the mat, that help people cultivate balance, ease, and presence in everyday life.
You breathe every moment of every day, and yet you probably rarely pay attention to how you breathe. But what if I told you your breath has the power to influence how you feel in any given moment? Whether you’re feeling stressed, anxious, low on energy, distracted, or simply looking to relax, the right breathing exercise can completely shift your body and mind.
By learning to breathe more consciously, you can improve both your physical and mental health. The best part? It doesn’t have to be complicated. Even a few deep breaths can make a big difference. In this article, I share 8 simple breathing exercises for every mood. Each one supports a different mood or need and will help you use your breath as a practical tool for everyday well-being.
1. Distracted: Notice your breath
It doesn’t get simpler than this. Simply take some time to notice your breath. You can do it anytime and anywhere. If you feel comfortable, close your eyes. Then just observe your breath.
Are you breathing fast or slow? Through your nose or your mouth? Into your chest, ribs, or belly? How does the air feel when you inhale? Cold or warm? How does that change when you exhale?
2. Stressed: 5-5 breathing
When you feel stressed or tense, try inhaling for 5 seconds, then exhaling for 5 seconds. Repeat for a couple of rounds. Simple as that. This breathing exercise will help you regulate your nervous system and promote relaxation.
3. Anxious: Box breathing
Box breathing is my go-to breathing exercise when I struggle with anxiety. Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, hold your breath for 4 seconds, then repeat a few more times.
4. Frustrated or irritated: Lion’s breath
This is a fun one! It may feel a little awkward, but it is super effective. Take a really deep breath in through your nose. Then take a really deep breath out through your mouth as you stick out your tongue and make a "ha" sound. Repeat a few more times.
5. Low on energy: Three-part inhale
A quick energy booster! Take three really quick inhales through your nose, then a really big sigh out through your mouth. If you want to add a little bit of movement, lift your arms all the way up in three parts, following your inhales. Then drop them down on your exhale.
6. Restless: Taco breath
This one is for those restless days when you just can’t sit still. Take a deep breath in. Then roll your tongue, like a taco, and exhale through your mouth. Repeat for a few more rounds.
7. Too busy and unbalanced: Alternate nostril breathing
Alternate nostril breathing is there for those days when you’ve planned a little too much, and your mind is all over the place. Bring your index finger to your right nostril and softly close it. Then inhale through your left nostril. Bring your index finger to your left nostril to softly close it, then exhale through the right. Inhale through the right, then close your right nostril again. Exhale through the left. Repeat at least two more times.
8. Overstimulated: Extended exhale breathing
Can’t sleep? Or struggling to relax? Try extended exhale breathing. Breathe in through your nose for four seconds, then breathe out for six seconds. Repeat a couple of times and feel your body and mind relax.
Make it a daily ritual
No matter how you’re feeling, there is a breathing exercise for you. By practicing these breathing exercises regularly, you’ll become more aware of how your breath influences your body and mind. Try it out, discover what works for you, and remember that it doesn’t have to be complicated. Even a few conscious breaths can already make a big difference in how you feel.
Read more from Céline Kusters
Céline Kusters, Yoga Teacher
Céline Kusters is a certified yoga teacher and founder of Namunyak Yoga. With a background shaped by personal healing and professional training, she’s dedicated to making yoga accessible, inclusive, and practical. Through her classes, social media, and writing, she shares practical, down-to-earth ways to integrate yoga into daily life and help people find ease, balance, and connection. Céline’s mission is to show you that yoga is for everybody and every body, and that even a few mindful breaths can change how you move through the world.
