Breathwork for Stress: Three Practices You Can Use Anywhere

Learn three accessible breathing patterns that can help the nervous system settle during a demanding day.

The breath offers a direct way to slow down and reconnect with the body. Practise gently and stop if you feel light-headed.

Three calming techniques

Extended exhale: inhale for four counts and exhale for six. Repeat for two minutes.

Box breathing: inhale, hold, exhale and pause for four equal counts.

Humming exhale: breathe in through the nose and hum softly as you breathe out.

Use these techniques as short resets before a meeting, difficult conversation or bedtime routine.

KEY TAKEAWAY

Keep the breath smooth.Avoid strain or force.Return to normal breathing whenever needed.

Before focused work.During emotional pressure.As part of an evening wind-down.