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Practical Breathwork for Stress Reduction, Clarity & Deep Relaxation

Explore three practical breathing techniques with Raquel Rivelo in this guided breathwork session designed to help you manage moments of stress, overwhelm, and mental busyness throughout your day. You’ll learn alternate-nostril breathing for creating greater mental clarity and ease, 4-7-8 breathing for calming the body and encouraging deep relaxation, and a double inhale with a long exhale for a quick moment of stress relief. These accessible breathwork techniques can be practiced in just a few minutes, making them useful tools to return to whenever you need to pause, reconnect with your body, settle your mind, or create a greater sense of calm and focus.

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

Alternate-Nostril Breathing for Clarity & Balance

The practice begins with alternate-nostril breathing, a rhythmic technique that alternates the breath between the left and right nostrils. Raquel guides you through a series of slow, full breaths using the thumb and ring finger to gently alternate the nostrils while maintaining a steady five-count rhythm. As you complete the rounds, bring your attention to how your body and mind feel, noticing whether you experience a greater sense of clarity, focus, or ease. This mindful breathing practice can be especially useful before a presentation, work call, or any moment when you want to gather your thoughts and reconnect with a more centered state.

4-7-8 Breathing for Deep Relaxation

Next, Raquel introduces the 4-7-8 breathing technique, a structured breathing exercise that uses a four-count inhale, a breath hold, and a slow eight-count exhale through gently pursed lips. The extended exhale encourages you to slow the pace of your breathing and turn your attention inward as you settle into a quieter state. Raquel presents this practice as a particularly supportive option when you’re looking to relax the whole body or wind down after a stressful day, including during moments when you’re having difficulty settling down for sleep. Allow the slow rhythm to become your focus as you gradually transition toward a deeper state of physical relaxation.

Double Inhale & Sigh for Quick Stress Relief

The final technique is a double inhale followed by a long exhale through the mouth, offering a simple breathing pattern you can use when you want to create a quick pause during a stressful moment. Raquel guides you through a full inhale from the belly, followed by a second small sip of air at the top of the breath before releasing it slowly and fully through the mouth. Repeat the technique a few times while observing how your body responds, then return to your natural breathing rhythm. This short practice can be especially easy to incorporate into everyday moments when you feel overwhelmed, tense, or in need of a brief reset.

View the Video Transcript.

About Raquel Rivelo

Raquel Rivelo is a Breathwork Facilitator and Holistic Health Coach based in the New York Metropolitan Area. Her passion for health and fitness began at an early age, and she discovered her life’s work while living and studying at a yoga ashram, where she explored yoga, meditation, breathwork, mindfulness practices, and mindset work. Today, Raquel offers in-person and virtual coaching sessions to help others break free from stress, connect with their bodies’ wisdom, and tap into their true power.

You can connect with Raquel on Instagram @raquelrivelo or visit her website.

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