Breathing is something we all do without thinking, but when used with intention, it can be one of the most powerful ways to calm the mind and body. Controlled breathing exercises sends a signal to your nervous system to slow down, which reduces tension, steadies your heart rate, and helps you feel more in control.
Here are some simple exercises you can try anytime you feel stressed or overwhelmed.
This is a simple exercise that’s easy to remember and works well in most situations.
How to do it:
Try this for 5 rounds to quickly settle your breathing and calm racing thoughts.
Lengthening your exhale helps switch your body into “rest and recover” mode, easing anxiety and tension.
How to do it:
This technique works well before bed or during a stressful day.
Often used by athletes and the military, this method is grounding and helps bring focus as well as calm.
How to do it:
Imagine tracing the sides of a square in your mind as you breathe to stay focused.
This technique combines breath with touch, creating a sense of comfort and grounding.
How to do it:
This method is especially helpful if you’re feeling emotionally overwhelmed.
A good way to interrupt spiralling thoughts and bring focus back to the moment.
How to do it:
This method calms the body while distracting the mind from racing thoughts.
Practise daily, even when you’re not feeling stressed, so the techniques become second nature.
Find a quiet, comfortable space when possible, but remember these can also be done at your desk, on the bus, or even in a queue.
If your mind wanders, gently bring your attention back to your breath without judgement.
With regular practice, these simple techniques can become part of your personal Stress Toolkit, helping you feel calmer, clearer, and more resilient in everyday life.
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