Breathing is one of the simplest yet most powerful tools we have for calming the nervous system and relieving stress. When we feel anxious or overwhelmed, our breath often becomes shallow and rapid, sending signals to the body to stay in a state of alertness.
By consciously slowing down and deepening the breath, we can activate the parasympathetic nervous system—the body’s natural relaxation response. This helps to lower heart rate, reduce muscle tension, and quiet a racing mind. Just a few minutes of mindful breathing can create a sense of calm, grounding, and balance.
Why Breathing Matters for Stress Relief
Science shows that breathwork directly influences how we feel. Shallow breathing keeps the body in “fight or flight” mode, while deep, controlled breathing helps restore “rest and digest” balance. With regular practice, mindful breathing can improve focus, emotional regulation, and overall resilience—helping you respond to life’s challenges with greater calm and clarity.
Simple Breathing Techniques to Try
These three techniques can be practised anywhere—at your desk, before bed, or during a busy day—and are great for adults and children alike.
1. Diaphragmatic Breathing
Encourages the belly to expand with each inhalation, allowing deeper oxygen exchange.
How to practise:
- Inhale slowly through the nose for a count of 4, letting your belly rise.
- Pause gently at the top.
- Exhale through the mouth for a count of 6, feeling the belly soften.
- Repeat for four rounds.
2. Box Breathing
Helps restore focus and steadiness with equal-length breathing phases.
How to practise:
- Inhale through the nose for 4 counts.
- Hold the breath for 4 counts.
- Exhale through the mouth for 4 counts.
- Hold again for 4 counts.
- Repeat up to four times.
3. Extended Exhalation
Calms the nervous system and releases tension.
How to practise:
- Inhale through the nose for 4 counts.
- Exhale slowly through the mouth for 8 counts, relaxing the shoulders and jaw.
- Repeat 3–5 times.
Try This Guided Breathing Sequence at Home
- Sit tall or lie comfortably with your hands on your belly.
- Relax your shoulders and close your eyes if comfortable.
- Move through each technique above, taking your time and staying aware of how your body feels.
- When you finish, return to your natural breath and notice the sense of calm and lightness that follows.
Find Calm Through Movement
At Move Wilder, I integrate breathwork into every class to help you move with intention, relieve stress, and build lasting mind-body balance.
If you’d like to learn how Pilates and mindful movement can help you manage stress, improve posture, and boost energy, visit movewilder.co.uk.
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