Stress is a normal part of life, but when it builds up it can affect sleep, mood, digestion, blood pressure and concentration. One of the simplest and most effective ways to calm your body and mind is something you do all day without thinking: breathing.
Mindful breathing means paying gentle attention to each breath. It needs no equipment, costs nothing and can be practised almost anywhere.
How breathing affects stress
When you feel stressed, your breathing often becomes quick and shallow. Slowing your breath sends a signal to your nervous system that you are safe, helping your heart rate settle and your muscles relax. Over time, regular practice can make it easier to stay calm in difficult moments.
Belly breathing
Sit or lie comfortably and place one hand on your chest and the other on your belly. Breathe in slowly through your nose, letting your belly rise while your chest stays relatively still. Breathe out gently through your mouth. Continue for a few minutes, noticing the rise and fall of your hand.
Box breathing
Breathe in slowly while counting steadily in your head, hold your breath for the same count, breathe out for the same count, then pause before the next breath. This simple pattern helps focus the mind and is used by many people to stay calm under pressure.
The longer out-breath
Making your out-breath a little longer than your in-breath is especially soothing. Try breathing in gently, then breathing out slowly as if blowing through a straw. Repeat several times and notice how your body begins to soften.
Building a habit
Short, regular sessions are more helpful than occasional long ones. Start with a couple of minutes each day and gradually build up. Over time you may find yourself reaching for a calming breath naturally when stress appears.
If you feel dizzy at any point, return to normal breathing. People with certain lung or heart conditions should check with their doctor before trying new breathing exercises.
If stress or anxiety is affecting your daily life, please reach out. Talking to a professional can make a real difference.
Our Memory and Neuro Health and Wellness and Nutrition teams offer caring support for a calmer, healthier mind.