3 breathing exercises for stress

Stress is a normal part of life. In small amounts, it can help us respond to challenges and stay motivated. However, ongoing or chronic stress can affect both physical and mental health, contributing to symptoms such as irritability, difficulty concentrating, muscle tension, fatigue, headaches and sleep disturbances.^1,2

While there are many strategies that can help manage stress, breathing exercises are among the simplest and most accessible. They require no equipment, can be performed almost anywhere, and may help reduce the body's stress response within minutes.³

This article explores how breathing exercises work, the benefits they may offer and several evidence-based techniques you can incorporate into your daily routine.

‍What Are Breathing Exercises?

Breathing exercises are structured techniques that encourage slower, deeper, and more controlled breathing patterns. They are designed to influence the autonomic nervous system—the network that regulates involuntary bodily functions such as heart rate, blood pressure, and breathing.⁴

When we're stressed, the sympathetic nervous system activates the body's "fight-or-flight" response. This can lead to rapid breathing, an increased heart rate, and heightened alertness. Breathing exercises help activate the parasympathetic nervous system, often referred to as the "rest-and-digest" response, which supports relaxation and recovery.⁴

‍How Breathing Affects Stress

Stress and breathing are closely connected.

Many people unconsciously take shorter, shallower breaths when they feel stressed or anxious. This can reinforce physical sensations associated with stress, including increased heart rate, muscle tension and feelings of unease.⁴

Controlled breathing techniques may help:

• Reduce physiological arousal³

• Lower perceived stress levels⁵

• Improve emotional regulation³

• Reduce symptoms of anxiety⁴

• Support relaxation before sleep⁶

Research has shown that even brief daily breathing exercises can positively influence mood and stress levels.³

‍Signs Stress May Be Affecting Your Wellbeing

Stress can affect people differently, but common symptoms include:¹,²

• Feeling overwhelmed or constantly worried

• Difficulty concentrating

• Irritability or mood changes

• Muscle tension

• Frequent headaches

• Fatigue

• Changes in appetite

• Difficulty falling asleep or staying asleep

If these symptoms sound familiar, you may find it helpful to explore our guide on Stress: Causes, Symptoms and How to Manage It, which covers the broader causes of stress and practical strategies for managing it.

1. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing, or “belly breathing”, is one of the most widely studied breathing techniques for stress management. Rather than breathing primarily through the chest, this technique encourages the use of the diaphragm, the primary muscle involved in breathing.⁵

Research suggests diaphragmatic breathing may reduce both physiological and psychological indicators of stress.^5,7

‍How to practise diaphragmatic breathing

1. Sit or lie down in a comfortable position.

2. Place one hand on your chest and the other on your stomach.

3. Inhale slowly through your nose.

4. Focus on expanding your stomach rather than your chest.

5. Exhale slowly through your mouth or nose.

6. Repeat for 5–10 minutes.

Beginners may find it easiest to practise while lying down before progressing to seated or standing positions.

2. Box Breathing

Box breathing is a simple technique that uses equal intervals for inhaling, holding the breath, exhaling and pausing.

It is commonly used in high-pressure environments because the structured rhythm provides a clear point of focus and may help interrupt racing thoughts.⁴

‍How to practise box breathing

1. Inhale through your nose for four seconds.

2. Hold your breath for four seconds.

3. Exhale for four seconds.

4. Hold again for four seconds.

5. Repeat for several cycles.

Many people find this technique useful before stressful meetings, presentations, or challenging conversations.

3. 4-7-8 Breathing

The 4-7-8 breathing method is designed to encourage slower breathing and relaxation.

‍How to practise 4-7-8 breathing

1. Inhale through your nose for four seconds.

2. Hold your breath for seven seconds.

3. Exhale slowly through your mouth for eight seconds.

4. Repeat four times.

Because this technique extends the exhalation phase, it may help promote feelings of calm and relaxation.⁴

‍How Long Should You Practise Breathing Exercises?

There is no single "perfect" amount of time.

Studies have found benefits from breathing sessions ranging from a few minutes to twenty minutes or longer.^3,4,5 For many people, consistency is more important than duration.

Starting with just five minutes per day may be enough to establish a habit and begin experiencing benefits.

‍Tips for Getting Started

If you're new to breathing exercises:

• Start with one technique rather than trying several at once.

• Practise during calm periods before using it in stressful situations.

• Aim for consistency over perfection.

• Consider pairing breathing exercises with another healthy habit, such as a cup of tea, daily walk or bedtime routine.

• Stop if you feel dizzy or uncomfortable and return to your normal breathing pattern.

Like any skill, breathing techniques often become easier and more effective with regular practice.

‍Key Takeaways

Breathing exercises are a simple, evidence-based tool that may help reduce stress and support overall wellbeing. By slowing and regulating breathing patterns, techniques such as diaphragmatic breathing, box breathing or 4-7-8 breathing can help activate the body's relaxation response and promote a greater sense of calm.^3,4,5,7

While breathing exercises won't eliminate the sources of stress in your life, they can provide a practical way to manage your response to them. Like many healthy habits, the benefits are often greatest when practised consistently over time.

If stress is becoming difficult to manage, affecting your sleep, relationships, work, or quality of life, it may be helpful to speak with a healthcare professional. Breathing exercises can form part of a broader approach to stress management, alongside strategies such as regular physical activity, good sleep habits, social support, and professional guidance when needed.

‍References

1. American Psychological Association. Stress effects on the body. Washington, DC: American Psychological Association; 2024.

2. National Institute of Mental Health. 5 Things You Should Know About Stress. Bethesda, MD: National Institute of Mental Health; 2024.

3. Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895.

4. Jerath R, Crawford MW, Barnes VA, Harden K. Self-regulation of breathing as a primary treatment for anxiety. Appl Psychophysiol Biofeedback. 2015;40(2):107-115.

5. Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019;17(9):1855-1876.

6. Alnajar MK, Alnajjar FK, Alnuaimi N, et al. The impact of breathing exercises on sleep quality: a systematic review. Healthcare. 2024;12(3):320.

7. Ma X, Yue ZQ, Gong ZQ, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Front Psychol. 2017;8:874.