Breathing Exercises for When You’re Stressed

This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere to help support your mental health.

You will get the most benefit if you do it regularly, as part of your daily routine and you can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.

Make yourself as comfortable as possible and if you can, loosen any clothes that restrict your breathing.

If you’re lying down, place your arms slightly away from your sides, with your palms facing up and ensure your feet are flat on the floor.

If you’re sitting, place your arms on the chair rests and place both feet flat on the ground.

Whatever position you’re in, place your feet roughly hip-width apart.

Let’s Begin:

  • Let your breath flow as deep down into your belly as is comfortable, without forcing it.
  • Breathe in through your nose and out through your mouth.
  • Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
  • Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again.
  • Keep doing this for 3 to 5 minutes.