Stress and anxiety often shows up in the body first.
A tight chest. Shallow breathing. This sense that things are speeding up or slipping out of reach.
The way we breathe can either add to that feeling or help settle it. So learning how to slow and steady your breath, is one of the simplest ways to signal to your body that you’re safe.
Why breathing helps
When you feel anxious, your body shifts into a stress response. You start breathing faster and shallower, which can affect your nervous system, making thoughts race and physical symptoms feel stronger.
Slowing your breath – especially on the exhale – helps calm your nervous system. It won’t remove what’s going on, but it can take the edge off enough to think more clearly and feel more in control.
How to get started
Choose a breathing exercise that works for you and practice for 2-5 minutes a few times a day.
That way, the breathing rhythm you need to achieve will be front of mind when things start to feel too much. Plus! You’ll start to see the added benefits of daily deep breathing on overall stress levels.
4 – 7 – 8 Slow Breathing
How to do it
Breathe in through your nose for 4 seconds
Hold for 7 seconds
Exhale slowly through the mouth for 8 seconds
Repeat for a few minutes
When to use it
- When your thoughts are racing or your body feels on edge
- When you’re trying to wind down or settle before sleep
Box Breathing
How to do it
Inhale for 4
Hold for 7
Exhale slowly for 8
Keep the breath gentle – don’t force it.
When to use it
When you need structure or something steady to focus on
Grounded Breathing
How to do it
Place one hand on your chest and one on your stomach
Breathe in slowly through your nose
Feel your stomach rise more than your chest
Exhale slowly through your nose
Let your body set the pace
Repeat for a few minutes
When to use it
When your thoughts are racing or your body feels on edge
Counting Breaths
How to do it
Breathe in, then out – count ‘one’
Next breath, count two’
Continue up to ten, then start again.
If your mind wanders, calmly return to one
When to use it
When your thoughts keep looping or feel hard to interrupt
Expanding Balloon Breathing
How to do it
Sit tall or lie down stretched out
Breathe in slowly through your nose, letting your belly expand
As you inhale, gently raise your arms or hands outward
As you breathe out through your mouth, lower your arms and let your body soften
Move slowly and naturally with your breath
Repeat for 5–10 breaths
When to use it
When your body feels tense or restless and you need to release some of that energy
You don’t need to remember all of these breathing exercises.
One or two is enough for your everyday kete. It might be that you need to come back to it a few times too. That’s normal.
Breathing won’t change what’s happening around you, but it can help your body feel a little steadier while you move through it.
So come back to what feels simple. That’s usually the best place to start.
It’s also important to remember they are a starting point and don’t replace professional support. If anxiety is ongoing or feels hard to manage, speak with a qualified health professional.