Breathing exercises for stress
A calm, practical breathing routine to support stress regulation. Educational guidance only.
Plain English
A simpler version you can toggle on when you want.
This short routine can help you slow your breathing and steady your focus. It is designed for daily practice, not crisis moments.
A simple 3‑minute routine
- Sit comfortably and place one hand on your chest and one on your abdomen.
- Inhale for a slow count of 4, feeling the lower hand rise.
- Exhale for a slow count of 6, keeping shoulders relaxed.
- Repeat for 8–12 breaths.
- If you feel light‑headed, shorten the count and slow the pace.
- Try this before a meeting, the school run, or a study block.
- Pair the routine with a quiet space and lower lighting if possible.
Key terms
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Quick FAQs
How often should I practise?
Daily or a few times per week is a good starting point. Short, consistent practice is more helpful than long, irregular sessions.
Can I use this for panic?
This routine is for everyday stress regulation. If you are in crisis, seek urgent support in your area.
Educational information only. If you are worried about your health or safety, seek professional advice.
Evidence sources
References are shown for transparency. You can copy links without leaving this page.
Breathing exercises for stress
NHS
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
UKreferenceChecked 2026-01-16Breath-control and slow breathing review (PMID 29616846)
PubMed
https://pubmed.ncbi.nlm.nih.gov/29616846/
GLOBALarticleChecked 2026-01-16
Last reviewed
16 Jan 2026
Next review due
16 Apr 2026
Updated
16 Jan 2026
Evidence & sources
3 sources · tiers A, B
Update history
- 16 Jan 2026contentInitial breathing guide published and reviewed.
Educational information only — not medical advice. Read the disclaimer.