Controlled breathing keeps your mind and body functioning at their best; it can lower blood pressure, relax muscle tension, promote feelings of calm and relaxation, and help you de-stress. Many experts encourage using the breath as a means of increasing awareness, mindfulness, and being present in your body. Many of us spend too long in our heads thinking and forget about the body.
Deep breathing, such as Diaphragmatic Breathing, helps to strengthen lung function. Breathing long, slow, smooth breaths, in through the nose, rather than the mouth, helps to calm the nervous system.
Some breathing exercise tips to consider are these six techniques.
1. Sama Vritti Pranayama or Equal Breathing (otherwise called Box Breathing)
This involves equal breath in and out. Try this ratio; breathe in for 4 counts, hold 4 counts, out for 4 counts, pause 4 counts. 
When it works best: Anytime, anyplace—but this is one technique that’s especially effective before a stressful event or before bed. If you’re having trouble falling asleep, this breath can help take your mind off racing thoughts or whatever might be distracting you.
Level of difficulty: Beginner
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Diaphragmatic Breathing Technique
How it’s done: With one hand on the chest and the other on the belly, take a long, slow, deep breath in through the nose, ensuring the lower lungs (using the diaphragm) inflate with enough air to create a stretch in the lower ribs. Both hands should move in and out in unison. The shoulders stay relaxed. The goal: Six to 10 deep, slow breaths per minute (in for a count 4-5 and out for a count of 4-5) for 2 x 5 mins minutes each day to experience immediate reductions to heart rate and blood pressure. Try it. Keep at it for six to eight weeks for more sustainable benefits. 
When it works best: Take time to practice this in times when you feel relatively relaxed, then use it before any stressful event. You may be surprised how hard it is to control your breath. Try short sessions, returning to your normal breath as you need to. Regular practice makes it easier to use when you need it.
Level of difficulty: Beginner
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Progressive Relaxation
To ease tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes—all while maintaining deep, slow breaths. If you are having trouble staying on track, try breathing in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth slowly on release. Keep the exhalation at least as long as the inhalation.
When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds.
Level of difficulty: Beginner
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Nadi Shodhana or “Alternate Nostril Breathing”
How it’s done: This breath is said to bring calm and balance the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Hold the left thumb over the left nostril and inhale deeply through the right nostril. At the peak of inhalation, close off the right nostril with the ring finger, then exhale through the left nostril. This is one round. Continue the pattern.
When it works best: In the morning before meditation, or anytime you need to focus or energize. Just don’t try this one before bed: Nadi shodhana is said to “clear the channels” and make people feel more awake.
Level of difficulty: Intermediate
5. Guided Visualization
How it’s done: Head for your happy place, no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful. 
When it works best: Pretty much any place you can safely close your eyes and let go (e.g. not at the wheel of a car).
Level of difficulty: Intermediate.
While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.
Information in this article was compiled from multiple sources.
