When you’re stressed out and under pressure, it’s easy to feel overwhelmed – and this can lead to feeling panicky. Your breathing can become faster or irregular, causing your stress levels to rise even more.
But simple breathing exercises, such as deep breathing, can help you take back control of your breath and reduce your stress levels. Plus, they can be done anywhere, at any time.
Try this deep-breathing exercise whenever you feel stressed or overwhelmed:
Sit in a comfortable position and take a few moments to relax.
Close your eyes and focus on your breath. Notice the pace and depth of your breathing.
When you’re ready, take a deep breath in through your nose. Fill your tummy with air and try to keep your chest and shoulders still.
Breathe out slowly through your mouth, taking as long as you comfortably can. Try to make every ‘out’ breath twice as long as the ‘in’ breath.
Repeat 5 to 10 times. Take your time with each breath.
Open your eyes and notice how you feel. Your breathing should be more controlled and you should feel less overwhelmed.