Breathwork routines for stress relief

When you're feeling stressed, your breathing often becomes fast and shallow. Slowing your breath tells your nervous system that you're safe, helping reduce stress and promote relaxation.

1. Box Breathing (2–5 minutes)

• Inhale through your nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale slowly through your mouth for 4 seconds

• Hold for 4 seconds

• Repeat 5–10 times.

  
  

Benefits: Reduces stress, improves focus, and calms the nervous system.

2. 4-6 Relaxation Breathing (3–5 minutes)

• Inhale through your nose for 4 seconds

• Exhale slowly through your mouth for 6 seconds

• Continue for several minutes.

  
  

Benefits: Activates the body's relaxation response and helps lower stress and anxiety.

3. Physiological Sigh (1–2 minutes)

• Take a deep breath in through your nose.

• Before exhaling, take a second, smaller inhale.

• Exhale slowly and completely through your mouth.

• Repeat 5–10 times.

  
  

Benefits: Quickly relieves stress and helps release built-up tension.

4. Belly (Diaphragmatic) Breathing (5 minutes)

• Place one hand on your chest and one on your belly.

• Breathe in through your nose so your belly rises.

• Exhale slowly through your mouth, letting your belly fall.

• Keep your chest as still as possible.

  
  

Benefits: Lowers heart rate, decreases muscle tension, and encourages deep relaxation.

Daily Stress Relief Tip

Practice one of these techniques for 5–10 minutes each day, or anytime you notice stress building. Consistent practice can improve resilience and help you feel calmer throughout the day.

Note: Breathwork is a wellness practice and is not a substitute for medical or mental health treatment. If you have a respiratory or cardiovascular condition, or if breathing exercises make you feel dizzy or unwell, stop and consult a healthcare professional.