These days, whenever you’re feeling stressed, frustrated, angry, sad, or really any emotion outside of happiness, the first piece of advice most people are apt to give is, “Have you tried meditating?” But… meditation is complex and not for everyone! That’s why its calming cousin—breathwork—is a great alternative.
Breathwork is an ancient healing technique, with science to back its effectiveness as a calming agent due to its activation of the parasympathetic nervous system. Verses meditation can be more accessible for people to add to their mental health toolbox because it doesn’t require you to battle the voices in your head; instead, it lets your body do the work of bringing you out of past sadness or future fear and into the present moment.

One of the best things about breathwork is that it can be done pretty much anywhere under just about any circumstance, and you don’t need a wide window of time for it, either. In fact, most breath-centric calming exercises show effectiveness in five minutes or less. Below, find 15 such practices to incorporate into your daily routine or lean on in moments of a mental health crisis.

1. Breath awareness
   One of the simplest ways to ground yourself, especially if you’re new to breathwork, is to simply become aware of your breath. Bringing attention to our breathing patterns, whether on or off the mat, is incredibly soothing for the nervous system; there is no secret sauce to this technique—you just need to focus your attention on your inhales and exhales, noting their rhythm, depth, and/or feeling, etc.
2. Breath counting
   If you’d like more of an anchor to hold your focus, you can try counting each breath as you notice it. Visualize the air going into the nose, and then watch it come out, and one can trust that normal breathing process. If you lose track, go back to one and start counting the breathing again.
3. Low belly inhale with long exhale
   I like to start all mediations I teach with a series of deep, low-belly inhales, followed by a longer exhale,” The longer exhales how you ‘hack’ the vagus nerve.”
4. Lion’s breath
   For a more intensive experience, try this fiery and cathartic technique. First, close your eyes and take a full, deep inhale through the nose. On the exhale, open your mouth wide and stick out your tongue, emptying your breath entirely while making a “ha” sound. Repeat for as many rounds as you’d like.
5. Breath extension
   For this one, start by inhaling for four to five counts. Then, hold your breath in for four counts before exhaling fully through the mouth while making whatever noise feels natural. Let the sound come through, no matter how weird or uncomfortable it is; that is the healing part.
6. Sitali breath
   To practice Sitali’ breath, you’ll want to form an O shape with your lips and stick your tongue out, curling the sides up. If this position isn’t achievable for you, clench your teeth together instead and then inhale and exhale deeply through the mouth, like you’re sipping through a straw. Then, close your mouth and exhale through your nose. Sitali breath is an excellent breathwork technique for cooling down the body and calming yourself down if you’re feeling anxious, angry, or emotionally charged,
7. Breath of fire
   Sit in a cross-legged position, with your palms facing upward and the tips of your thumbs and pointer fingers connected. Breathe deeply from the belly a few times. Then push your breath in and out through your nose forcefully—your stomach should pump in and out as you do so. Continue for your desired duration.
8. Box breathing
   Box breathing is an ancient technique that’s been adopted by Navy SEALs. It serves to slow the sympathetic stress response. To do it, set a timer for five minutes and then sit with a straight spine, either on the floor or in a chair. Next, close your eyes and inhale for a count of four, then hold for a count of four, then exhale for a count of four, and finish by holding for another count of four. Repeat as desired.
9. Alternate nostril breathing, aka Nadi Shodhana
   For this one, you’re going to alternate breathing through one nostril at a time. Start with the palm of your right hand facing you. Fold-down just the middle and pointer fingers, keeping the rest extended. Press your right thumb against your right nostril, closing it. Inhale slowly through the left nostril. Then, lightly press your left nostril with your ring and little fingers so that both nostrils are briefly closed at the same time. Release pressure on your right nostril while holding the left, and inhale through the right nostril. Repeat as desired.
10. Sama vritti
    This technique simply requires even breathing—so, for example, you’ll breathe in for three counts and then breathe out for three counts. As you practice, try holding your inhales and exhales for longer and longer periods, up to ten counts.
11. 4-7-8 breathing
    For this exercise, all you need to do is breathe in through the nose for four counts, hold your breath for seven counts, and then exhale for eight counts.
12. Link to a count
    To practice this method, first count the length of your natural exhale. Then, try to extend that count by one or two breaths. So if your natural exhale is two counts, try to extend it to three or more.
13. Link to a movement or affirmation
    You can also link the breath to movement; for example, you can hold your hands up over your head and then slowly move them down as you exhale. To further elongate the exhale, break that movement into two parts by, for example, pausing your arms halfway down.

This works with affirmations in place of movement, too. For example, you might exhale to the affirmation, “I am calm,” and then work to elongate the exhale by adding to that affirmation. Try saying, “I am calm and strong.”

14. One-to-two ratio breathing
    This exercise explicitly recommended for sleep is simple. Inhale for three counts, then exhale for six counts. Try to transition seamlessly between the two so that the breath is continuous. Repeat for five minutes.
15. 3-6-5 breathing
    This method is meant to be practiced three times per day. To practice it, first find a comfortable seated position. Breathe slowly and deeply into your diaphragm for five seconds, and then breathe slowly out for five seconds. Continue for five minutes. The goal is to achieve six full breaths in one minute.