Introduction

Breathing is something we do automatically every day without thinking about it.

However, the way we breathe can change depending on how we’re feeling.

During periods of stress, anxiety or excitement, breathing often becomes faster and shallower. In contrast, when we’re calm and relaxed, breathing tends to become slower and deeper.

Although we can’t always control stressful situations, we can learn to control our breathing.

Simple breathing exercises are one of the easiest relaxation techniques to practise because they require no special equipment, can be performed almost anywhere and usually take only a few minutes.

At 1% Movement, we believe that small habits can have a meaningful impact on overall well-being. Learning how to slow your breathing is one practical skill that may help you feel calmer during everyday stressful situations.

In this article, you’ll learn how breathing affects your body, why breathing exercises can be helpful and several simple techniques you can practise at home, at work or while travelling.

If you haven’t already, we recommend reading What Is Stress? and Healthy Ways to Manage Stress first.

Why Does Breathing Matter?

Breathing supplies your body with oxygen and helps remove carbon dioxide.

While breathing happens automatically, it is also one of the few body functions that you can consciously control.

This makes breathing a useful tool for relaxation.

During stressful situations, many people naturally take quicker, shallower breaths.

Slowing your breathing may help your body transition towards a calmer state.

Although breathing exercises won’t remove the source of stress, they can be a helpful way to pause, relax and regain focus before responding to a situation.

When Can Breathing Exercises Help?

Breathing exercises may be useful during many everyday situations.

For example:

• Before an important presentation. 
• Prior to an examination. 
• During a busy workday. 
• Before going to sleep. 
• While sitting in traffic. 
• During moments of frustration. 
• Before difficult conversations. 

Many people also use breathing exercises as part of their regular relaxation or mindfulness practice.

Remember, breathing exercises are not only for stressful situations.

Practising them regularly may help you become more comfortable using them when challenges arise.

Preparing for Breathing Exercises

Before beginning, try to create a comfortable environment.

You can:

• Sit comfortably in a chair. 
• Stand with relaxed posture. 
• Lie down if appropriate. 
• Relax your shoulders. 
• Unclench your jaw. 
• Rest your hands comfortably. 

If you feel comfortable doing so, you may wish to close your eyes, although this isn’t necessary.

The goal isn’t to breathe perfectly.

Simply allow your breathing to become slower, smoother and more comfortable.

Exercise 1: Diaphragmatic (Belly) Breathing

Diaphragmatic breathing, also called belly breathing, encourages you to breathe deeply using your diaphragm rather than taking shallow breaths from your chest.

How to practise:

1. Sit or lie down comfortably. 
2. Place one hand on your chest and the other on your abdomen. 
3. Breathe in slowly through your nose. 
4. Allow your abdomen to rise gently while keeping your chest relatively still. 
5. Breathe out slowly through your mouth or nose. 
6. Repeat for several minutes using slow, comfortable breaths. 

Many people find this technique helpful because it encourages slower, deeper breathing.

Exercise 2: Box Breathing

Box breathing is a simple technique often used to encourage slow, controlled breathing.

It involves four equal phases.

How to practise:

1. Breathe in slowly through your nose for a count of four. 
2. Hold your breath gently for a count of four. 
3. Breathe out slowly for a count of four. 
4. Pause comfortably for another count of four before breathing in again. 

Repeat this cycle for several minutes, adjusting the counting pace so that your breathing remains comfortable.

There is no need to force your breathing or hold your breath longer than feels natural.

Exercise 3: 4-6 Relaxation Breathing

A simple way to encourage relaxation is to make your exhalation slightly longer than your inhalation.

How to practise:

1. Breathe in gently through your nose for about four seconds. 
2. Breathe out slowly for about six seconds. 
3. Continue breathing at this comfortable rhythm for several minutes. 

Some people find that extending the exhalation helps them feel calmer and more relaxed.

The exact timing is less important than maintaining slow, comfortable breathing.

When Should You Practise Breathing Exercises?

One of the greatest advantages of breathing exercises is that they can be practised almost anywhere.

You don’t need special equipment or a large amount of time.

You might choose to practise breathing exercises:

• At the beginning of your day. 
• Before an important meeting or presentation. 
• Before studying or taking an examination. 
• During a work break. 
• After exercise as part of your cool-down. 
• Before going to bed. 
• Whenever you notice yourself feeling stressed or overwhelmed. 

Like any healthy habit, breathing exercises often become easier and more effective with regular practice.

Rather than waiting until you feel extremely stressed, consider making them part of your daily routine.

Make Breathing a Daily Habit

You don’t need to spend a long time practising breathing exercises to experience their benefits.

Even a few minutes each day can help you become more familiar with slowing your breathing and taking a brief pause from the demands of everyday life.

Simple ways to build the habit include:

• Practising after waking up. 
• Taking five slow breaths before meals. 
• Using breathing exercises during work or study breaks. 
• Pairing breathing with your bedtime routine. 
• Taking a few slow breaths before responding to stressful situations. 

Attaching breathing exercises to an existing habit—sometimes called habit stacking—can make them easier to remember.

Combine Breathing with Other Healthy Habits

Breathing exercises are only one part of managing stress.

They often work best when combined with other healthy lifestyle habits, such as:

• Regular physical activity. 
• Quality sleep. 
• Balanced nutrition. 
• Spending time outdoors. 
• Mindfulness or meditation. 
• Maintaining supportive relationships. 

Together, these habits form a strong foundation for both physical and mental well-being.

Remember, stress management is rarely about finding one perfect technique. It’s about building a collection of healthy habits that help you cope with life’s challenges.

Common Mistakes to Avoid

Expecting Instant Results

Some people expect breathing exercises to eliminate stress immediately.

While many people feel calmer after practising slow breathing, the effects vary from person to person.

Like any skill, breathing exercises become more familiar with regular practice.

Breathing Too Quickly

The purpose of relaxation breathing is to encourage slow, comfortable breathing.

Trying to breathe too quickly or forcing very deep breaths may leave some people feeling uncomfortable or light-headed.

Focus on breathing naturally and comfortably rather than taking the biggest breath possible.

Only Practising During Stressful Moments

Many people only remember breathing exercises when they’re already feeling overwhelmed.

Although they can certainly be helpful during stressful situations, practising them regularly when you’re already calm may make it easier to use them effectively when you need them most.

Becoming Frustrated

It’s normal for your mind to wander during breathing exercises.

If this happens, simply bring your attention back to your breathing without judging yourself.

There is no such thing as “perfect” breathing practice.

The goal is simply to slow down and become more aware of your breath.

Frequently Asked Questions

How long should I practise breathing exercises?

There isn’t one correct duration.

Many people begin with 3 to 5 minutes, while others prefer longer sessions.

Even a few slow, controlled breaths can be a helpful way to pause during a busy day.

Can I practise breathing exercises every day?

Yes.

Breathing exercises are generally safe for most healthy people and can be incorporated into your daily routine.

Regular practice may help you become more comfortable using them during stressful situations.

If you have a respiratory or cardiovascular condition, or experience dizziness or discomfort while practising breathing exercises, consult a qualified healthcare professional.

Which breathing exercise is best?

There isn’t one technique that’s best for everyone.

Some people prefer diaphragmatic breathing, while others find box breathing or 4-6 relaxation breathing easier.

Choose the technique that feels most comfortable and sustainable for you.

Can breathing exercises replace medical treatment?

No.

Breathing exercises are a self-care strategy that may support relaxation and stress management.

They should not replace professional medical or mental health care when it is needed.

If stress, anxiety or breathing difficulties are persistent or severe, seek advice from a qualified healthcare professional.

Do I need to close my eyes?

No.

Some people find it easier to relax with their eyes closed, while others prefer to keep them open.

Choose the approach that feels safest and most comfortable for you.

Key Takeaways

• Breathing exercises are a simple and accessible way to support relaxation. 
• Slow, controlled breathing may help your body transition towards a calmer state during stressful situations. 
• Techniques such as diaphragmatic breathing, box breathing and 4-6 relaxation breathing can be practised almost anywhere. 
• Regular practice often makes breathing exercises easier to use during moments of stress. 
• Breathing exercises work best when combined with other healthy lifestyle habits, including regular physical activity, quality sleep and stress management. 

Conclusion

Breathing is something you do every moment of every day, making it one of the simplest tools available to support relaxation and manage everyday stress.

By slowing your breathing and bringing your attention to the present moment, you can create a brief pause that helps you respond to challenges with greater calm and clarity.

The most important thing is not to breathe perfectly but to practise consistently. Even a few minutes of slow, comfortable breathing each day can become a valuable part of your overall well-being.

At 1% Movement, we believe that small habits can lead to meaningful improvements in health. Breathing exercises are a simple, practical example of this philosophy—easy to learn, free to practise and available whenever you need them.