When we feel stressed or anxious, our breathing may become faster or more shallow. Slowing
the breathing can create a short pause and help us focus our attention on the present
moment. Breathing exercises are simple and can be practiced in many everyday situations.
Try the 4–6 breathing technique. Sit comfortably and relax your shoulders. Breathe in gently
through your nose for about four seconds. Then breathe out slowly for about six seconds.
Continue for five to ten cycles. Do not force the breath or hold it if that feels uncomfortable.
The goal is comfortable, gentle breathing.
You can use this exercise before sleep, during a stressful conversation, while waiting for an
appointment, or when you notice tension building in your body. The goal is not to make every
uncomfortable feeling disappear. Instead, the exercise gives you a moment to slow down and
respond rather than react immediately.
Practical Exercises
- Practice 4–6 breathing for two minutes while you are calm.
- Repeat the exercise before a situation that you expect may be stressful.
- Notice what happens in your shoulders, jaw, chest, and stomach before and after the
exercise. - Combine slow breathing with a grounding statement such as: “I am here, I am safe in this
moment, and I can take one step at a time.” - If you feel dizzy or uncomfortable, stop the exercise and return to normal breathing.
