When you feel stressed, your breathing often becomes fast and shallow. Slowing it down can help your body shift into a calmer state. These exercises take only a few minutes and can be done almost anywhere.
- Belly breathing: place a hand on your stomach. Breathe in gently through your nose so your belly rises, then breathe out slowly through your mouth.
- Longer out-breath: breathe in for a count of four, then out for a count of six. Repeat for a few minutes.
- Box breathing: breathe in for four, hold for four, breathe out for four and hold for four.
Sit or lie comfortably and keep each breath gentle. If you feel lightheaded, return to normal breathing. If stress or panic feels overwhelming or constant, talk to a doctor or mental health professional.
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This article is for general information only and is not a substitute for advice from a qualified health professional.
