When stressed, our body activates the sympathetic nervous system, known as the “fight or flight” response. This response can cause physical symptoms like increased heart rate, rapid breathing, and muscle tension. Breathing techniques activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. This response can help reduce stress and promote relaxation.

Deep breathing is a popular technique for stress relief because it can slow down our heart rate, lower blood pressure, and reduce muscle tension. When we take deep breaths, we increase the amount of oxygen in our blood, which can help us feel calmer and more relaxed.

Breathing Techniques for Stress Relief

Here are some simple breathing techniques you can try to relieve stress:

  1. Diaphragmatic breathing: Lie down or sit comfortably with your hands on your belly. Breathe in through your nose, filling your belly with air. Exhale slowly through your mouth, feeling your belly deflate. Repeat for several minutes.
  2. Equal breathing: Inhale for a count of four, then exhale for a count of four. Repeat for several minutes.
  3. Progressive muscle relaxation: Tighten a muscle group (such as your fists or your shoulders) for a few seconds, then release and relax. Move through your body, focusing on one muscle group at a time.
  4. Box breathing: Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and hold for a count of four. Repeat for several minutes.
  5. Alternate nostril breathing: Close your right nostril with your thumb and inhale through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat for several minutes.

Incorporating Breathing Techniques into Daily Life

Incorporating breathing techniques into your daily routine can help you manage stress and promote relaxation. You can try deep breathing exercises during your lunch break, before bed, or when you’re stressed. You can also try mindfulness meditation, yoga, or other relaxation techniques to help you manage stress.

Benefits of Breathwork

Breathwork is a form of therapy that uses breathing exercises to improve mental and physical health. Breathwork can help reduce stress and anxiety, improve sleep, and enhance overall well-being. Working with a breathwork coach can help you develop personalised practice and learn advanced techniques.


Breathing techniques are a simple and effective way to relieve stress and promote relaxation. By incorporating breathing exercises into your daily routine, you can manage stress more effectively and enhance your overall well-being. So why not give it a try? Take a few deep breaths and see how you feel.

Join a breathwork class

If you want to try breathwork, I highly recommend working with a coach like me. I am a certified breathwork coach who can help you develop a personalised practice and learn advanced techniques. My breathwork classes are a great way to learn and practice breathwork in a supportive and welcoming environment. Join my breathwork classes now!

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