Breathing Exercises for Stress Relief: A Simple Tool to Manage Anxiety

In the fast pace of everyday life, stress and anxiety often catch us off guard. For a long time, I’d find myself feeling anxious before bed, my mind racing with the day’s events or what tomorrow might bring. But over time, I discovered a simple, powerful tool to help manage this anxiety—deep breathing. What started as a nightly routine to calm my mind before sleep has become something I now use throughout the day to stay centred, present, and in control. 

The science behind breathing exercises is truly remarkable. When we’re stressed, our body automatically goes into fight-or-flight mode. This response, while designed to protect us, can feel overwhelming—our heart races, our breathing becomes shallow, and tension builds in our muscles. However, deep breathing activates the parasympathetic nervous system, which counteracts these stress responses, allowing our body to calm down. 

When we take slow, deep breaths, we signal to our brain that we’re safe. This helps regulate our heart rate, reduce the production of stress hormones, and bring us back to a state of calm. It’s incredible how something as simple as controlling your breath can have such a profound effect on your mental state. 

For me, this practice started small. I began by focusing on my breathing before sleep, inhaling deeply through my nose for a count of four, holding for four, and exhaling slowly through my mouth for another count of four. I noticed how it helped me fall asleep faster and feel more relaxed at night. But soon, I realised this wasn’t just a nighttime tool—it was something I could use anytime I felt anxiety creeping in. 

Now, whenever I feel myself entering fight-or-flight mode—whether it’s during a busy workday, in a stressful meeting, or just navigating everyday challenges—I pause and return to my breath. This practice has helped me break the cycle of stress, bringing me back to the present moment. It’s an easy, effective way to manage anxiety and stay grounded, no matter the situation. 

By incorporating deep breathing into my day-to-day routine, I’ve found more balance and calm in my life. It’s a simple tool, but one that I’d encourage anyone to try—because taking a moment to breathe can truly change how we face stress.