Quickly Reduce Stress With A Simple Breathing Technique
Did you know that you have one of the fastest tools to reduce stress with you at all times- your breath. Just changing your breathing pattern allows you to dial down the stress response and calm down quickly. Best of all, these techniques are easy to learn and can be done anytime, anywhere.
By simply slowing down your breath, deepening the inhale, or lengthening your exhale, you activate the calming branch of the nervous system, the Parasympathetic Nervous System (PNS). This branch counteracts the fight-or-flight or stress response.
Let’s explore a powerful, science-backed breathing technique to help you reduce stress and find ease in your busy day.
How to Activate Calm with a Simple Breathing Technique
Physiological Sigh
Research conducted at Stanford University suggests that practicing cyclic sighing for just 5 minutes a day can reduce anxiety and improve mood. It also shows that this method reduces stress in as little as two breaths.
· Inhale deeply through your nose
· Just before exhaling, take a second inhale to expand your lungs fully
· Slowly exhale through your mouth until all the air is released
· Repeat one or two more times
Watch & Learn: Expert Insights from Andrew Huberman, PhD
Dr. Huberman, one of the researchers in the above-quoted study at Stanford University, emphasizes the importance of breathwork for stress reduction. In the linked video below, you can try a practice for yourself.
Therapist’s Pro Tip: Making Breathwork a Daily Habit
Incorporating breathwork into your daily routine doesn’t have to be complicated. One of the easiest ways to make deep breathing a habit is to pair it with something you already do regularly. For example, take a few physiological sighs while waiting in traffic or before opening your inbox.
Another strategy I often recommend to clients is to set a reminder on your phone or use a post-it note on your desk with a simple cue like “Breathe” to bring awareness back to your breath throughout the day.
With consistent practice, these small moments of breath awareness can rewire your nervous system for greater resilience, making it easier to stay calm in stressful situations. Try setting aside just five minutes a day for intentional breathing, and notice how it shifts your stress levels over time.
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