How to practice deep breathing for stress relief

Deep breathing is a simple and effective way to help manage stress. By focusing on your breath, you can activate your body’s natural relaxation response, calming your mind and reducing tension. Here’s a guide to practicing deep breathing for stress relief.

Step-by-step guide to deep breathing

1. Find a quiet space: Sit or lie down in a comfortable position. Ensure that you’re in a calm environment where you won’t be disturbed for a few minutes.
2. Close your eyes: Closing your eyes helps eliminate distractions and allows you to focus entirely on your breath.
3. Inhale deeply: Breathe in slowly through your nose, allowing your abdomen to expand as your lungs fill with air. Aim for a count of four as you inhale.
4. Hold your breath: Hold your breath for a count of four to let oxygen circulate throughout your body.
5. Exhale fully: Slowly exhale through your mouth for a count of four, releasing all tension from your body.
6. Repeat: Continue this cycle for 5-10 minutes. As you breathe, focus on the sensation of air moving in and out of your body.

Why deep breathing works

Deep breathing works by activating the parasympathetic nervous system, which is responsible for the body’s rest-and-digest response. This counters the fight-or-flight response triggered by stress. As you breathe deeply, your heart rate slows, your muscles relax, and your mind becomes more focused.

When to use deep breathing

You can practice deep breathing anytime you feel stressed, anxious, or overwhelmed. Whether you're at work, in the middle of a busy day, or struggling to fall asleep at night, taking a few minutes to breathe deeply can make a big difference in how you feel. Over time, regular deep breathing can also help improve your overall emotional resilience, allowing you to handle stressful situations with greater ease.