Breathwork for reducing stress

With deadlines looming, responsibilities piling up and the constant hum of connectivity, stress often feels unavoidable, leaving us overwhelmed and depleted. While we might reach for quick fixes or hope that stress will simply dissipate, there is a powerful and entirely free stress management tool that is available any time: our breath. 

This isn't about the automatic breathing we do every second of every day, but about breathwork - the conscious, intentional practice of controlling our breath to influence our physical, mental and emotional wellbeing. Breathwork has the ability to reduce stress, calm the nervous system and cultivate a sense of inner peace.

What is breathwork and why does it matter?

At its core, breathwork involves a variety of deliberate breathing techniques designed to optimise our respiratory patterns. Unlike the shallow, often unconscious breathing many of us resort to when busy or stressed, breathwork invites us to take control, guiding our inhalation and exhalation with purpose.


Practical techniques

You don't need any special equipment or a quiet meditation studio to begin your breathwork journey. All you need is a few minutes and your own breath. Here are some effective techniques you can try:

Diaphragmatic breathing (stomach breathing)

This is the foundational breathwork technique and one of the most effective for stress reduction.

How to practise: Lie on your back or sit comfortably. Place one hand on your chest and the other on your stomach, just below your rib cage. As you inhale slowly through your nose, allow your stomach to rise while your chest remains relatively still. As you exhale slowly through your mouth or nose, feel your stomach gently fall. Focus on making your exhales slightly longer than your inhales.

Benefits: Directly engages the diaphragm, stimulating the vagus nerves and promoting deeper relaxation. This exercise is excellent for everyday stress relief and a great entry point for breathwork.

4-7-8 breathing (relaxing breath)

Developed by Dr Andrew Weil, this technique is simple yet highly effective at calming anxiety and aiding sleep.

How to practise: Sit comfortably with your back straight. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the entire breathing process. Exhale completely through your mouth, making a gentle "whoosh" sound. Close your mouth, then quietly inhale through your nose to a mental count of four. Hold your breath for a count of seven, then exhale completely through your mouth for a count of eight, again making that "whoosh" sound. Repeat this cycle three more times.

Benefits: Helps to slow heart rate, promotes relaxation, and is particularly effective for falling asleep as well as managing acute stress.

Box breathing (tactical breathing)

Popular among athletes and first responders, box breathing is excellent for regaining focus and staying calm under pressure.

How to practise: Exhale all the air from your lungs, then inhale slowly for a count of four. Hold your breath for another count of four, then exhale slowly through your mouth for a third count of four. Finally, hold your breath with empty lungs for a count of four. Repeat this 'box' pattern several times.

Benefits: Quickly balances the nervous system, improves concentration and reduces feelings of overwhelm.

4. Alternate nostril breathing

This ancient yogic technique is known for balancing the left and right hemispheres of the brain, promoting mental clarity and reducing anxiety.

How to practise: Sit comfortably. Close your right nostril with your right thumb and inhale slowly through your left nostril. Then, close your left nostril with your right ring finger, release your thumb and exhale slowly through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left. Continue alternating nostrils, always inhaling through the nostril you just exhaled from.

Benefits: Calms the mind, reduces stress and helps mental balance.

Integrating breathwork into your daily life

The beauty of breathwork is its accessibility. You can practise it discreetly almost anywhere. 
  • Start small: Begin with just 2-5 minutes a day. Consistency is more important than duration.
  • Scheduled practice: Set a reminder to practise at the same time each day - perhaps first thing in the morning, during a lunch break or before bed.
  • Stress triggers: Use breathwork proactively before a potentially stressful event like a meeting or presentation, or reactively when you feel stress building.
  • Micro-moments: Integrate a few intentional breaths during everyday activities, like waiting in line, sitting at a red light or before answering a difficult email.
  • Listen to your body: Experiment with different techniques to find whatever resonates most with you. If a technique feels uncomfortable, try another.

Beyond its immediate stress-reducing benefits, regular breathwork can lead to a host of other benefits, including improved sleep quality, enhanced focus and clarity, better emotional regulation and increased overall resilience.
Location: United Kingdom

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