Managing stress with breathing
Slow breathing is a simple, always-available tool to calm the body and mind. How and when to use it.
Your breath is a remote control for your nervous system. Slow, steady breathing can calm stress in minutes, anywhere.
A simple technique
- Breathe in gently through the nose for a count of four.
- Let the out-breath be a little longer than the in-breath.
- Repeat for a few calm minutes.
When to use it
- Before a stressful task or appointment.
- During moments of frustration.
- As part of a wind-down before sleep.
Make it a habit
- Practise daily when calm, so it’s ready when needed.
- Pair it with a routine cue.
- Try a guided breathing game to start.
Keep it comfortable
- Never force the breath.
- Stop if you feel lightheaded.
- Gentle and slow is the goal.
How this site helps
You don’t have to do everything at once. Pick one small idea from above and try it this week.
- Turn a goal into a daily habit with Practice.
- See the evidence behind these ideas in Research.
- Practise the underlying skill with a calm game.
Remember: this is general education, not medical advice. Your clinician knows your situation best.