Stress Buster! The Ha Breath

Here’s our first stress-busting breathing technique for a quick dose of relaxation and stress relief.

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Today, I want to introduce you to a quick stress-relief technique called the Ha Breath

At Mindful15, we focus on mindfulness, because mindfulness is one of the most effective practices you can use to manage stress. But most of us need to practice mindfulness regularly for a few weeks or months before we can successfully use it to deal with stress. So, what do you do about stress in the meantime?

Use a quick stress buster like the Ha Breath.

How to do the Ha Breath

It’s easy:

  1. Take a breath in through your nose.
  2. As you exhale through your mouth, make the sound “haaaaa.”
  3. Repeat as many times as you need to.


  • Breathe deep into your belly instead of high into your chest.
  • Make the exhale long and slow.
  • As you exhale, consciously relax your shoulders and arms.
  • Try several Ha breaths in a row.

What is the Ha Breath good for?

The Ha Breath brings a bit of relaxation very quickly. It also interrupts your negative thoughts, giving you a little break. For a very stressful event, this may only bring minimal relief, but remember, you can repeat the Ha Breath as often as you need to.


  • When you’re with other people: This is a fairly stealthy technique, if you say “haaa” very quietly.
  • When you’re alone: You can ham it up a bit and say “haaa” a little louder for a bigger release of stress.
  • If you’re really stressed or frustrated: Sit in a supportive chair or on the floor. As you say “haaa” very loudly, get really dramatic, and let your whole body relax, flopping forward.

When to use it

  • Whenever you’re feeling tension, whether it’s a little or a lot.
  • At the beginning of any meditation period, use a few Ha breaths to help you settle into meditation.

Try it now (or download for later)

The following 10-minute meditation begins with Ha breaths. Enjoy!


How do you get quick stress relief? Tell me in the comments, below.

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