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Ever feel tired or exhausted? Stressed or anxious? It turns out the answer may be as simple as doing something you're already doing right now: breathing.

Learning to control your breathing can offer a variety of benefits for both the body and mind. From professional athletes to military personnel, many people around the world use breathing techniques to help improve focus, manage stress, and promote relaxation.

Here are a few breathing exercises you can try:

Disclaimer: If you experience dizziness, light-headedness, or have chronic respiratory or cardiovascular conditions, consult your doctor before practicing forceful or prolonged breath-retention techniques.

1. 4-7-8 Technique

This technique may help you relax and ease into a restful night's sleep.

• Inhale

Breathe gently through your nose for a count of four.

• Hold

Hold your breath for a count of seven.

• Exhale

Breathe out slowly through your mouth for a count of eight, gently expelling the air while making a slight hissing sound.

Repeat four times.

Try this the next time you feel anxious or are having trouble falling asleep.

2. Box Breathing

Often used by athletes, emergency responders, and others who perform under pressure, box breathing can help promote calm and focus.

• Inhale

Breathe in slowly through your nose for four seconds.

• Hold

Hold your breath for four seconds.

• Exhale

Breathe out slowly and evenly through your mouth for four seconds.

• Hold

Pause for four seconds before beginning the next breath.

Repeat four or five times.

Try this technique the next time you find yourself in a stressful situation where you need to keep a level head.

3. Belly (Diaphragmatic) Breathing

This method encourages deeper, more efficient breathing by engaging the diaphragm.

• Setup

Sit comfortably or lie down. Place one hand on your chest and the other on your belly.

• Inhale

Take a slow, deep breath through your nose. Your belly should rise while your chest remains relatively still.

• Exhale

Breathe out slowly through pursed lips, as though you are blowing out a candle, while gently tightening your stomach muscles.

Repeat for five to ten minutes.

Learning how to control your breathing may help reduce stress, improve relaxation, and support overall well-being when practiced regularly.