Practice slow breathing
Take five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step.
- How often
- Daily
- Time
- 5 min
- Recommended for
- 21 factors
How to do it
- Sit with your back supported or lie down, feet flat, and loosen anything tight.
- Breathe in gently through your nose, letting the breath go deep into your belly, for a count of 4.
- Hold for a count of 4, then breathe out slowly through your mouth for a count of 4.
- Hold again for a count of 4, then repeat. If holding feels uncomfortable, skip the holds and just breathe in and out slowly to a count of 4 or 5.
- Keep going for at least 5 minutes, and make it part of your daily routine.
Why it helps
Slow, deep breathing from the diaphragm is one of the simplest relaxation techniques. Early research suggests it may lower stress and help with measures such as cortisol and blood pressure. It needs no equipment and works at a desk, in a parked car or before bed.
Be careful
Relaxation techniques are generally safe. Rarely, they can make anxiety worse or bring up uncomfortable feelings, especially for people with some psychiatric conditions, a history of trauma, or epilepsy. Stop if you feel dizzy, and talk to your provider if that happens.
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