Take a breath

Breathing is something we do from birth until the moment we die. As well as keeping us alive, breathing can also significantly impact our emotions and mental state.

When you’re tense and on edge you might find that your heart races, your breathing quickens, and your thoughts scatter. Anxiety can make it difficult to think clearly. In these moments, intentionally slowing and controlling your breath can help alleviate anxiety by calming your nervous system.

The (Neuro)Science Bit…

Our nervous system comprises two main parts: the Sympathetic Nervous System (SNS), responsible for the "fight or flight" response, and the Parasympathetic Nervous System (PNS), which manages "rest and digest" functions. During anxious periods, the SNS becomes overactive, preparing the body for perceived threats. By regulating our breathing, we can activate the PNS, which helps slow the heart rate and induce calmness. Regular practice of controlled breathing can improve stress management and promote overall relaxation.

Try It Out

To begin, find a comfortable position. If sitting comfortably is not possible, these exercises can be done anywhere.

Start by taking a slow, deep breath in through your nose, filling your lungs completely and letting your stomach rise. Pause briefly, then gently exhale through your mouth, expelling all the air and feeling your shoulders relax and your body unwind.

Repeat this process a few times, focusing on the rhythm of your breath. Inhale deeply, hold briefly, and then exhale fully. Try to imagine each inhalation bringing in calmness and each exhalation releasing tension.

Incorporating breathing exercises into your daily routine can provide essential moments of calm, help prevent overwhelm and significantly enhance your ability to manage stress.

If you want to discover more, The Priory and The British Heart Foundation have other breathing exercises for you to try.