Your Breath to Calm Your Stress

When you’re feeling stressed, anxious, or tense, your body is already trying to help — and one of its most powerful tools is something you do all day: your breath.

Breathing isn’t just about oxygen — it talks directly to your nervous system. When you’re anxious, your breath often becomes short or shallow, signaling danger to your body and keeping you in fight, flight, or freeze.

The good news: slowing your breath sends a signal that you are safe, helping your body settle and your mind feel calmer — anytime, anywhere.

2 Simple Breathing Tools to Try

1. Box Breathing (4‑4‑4‑4)

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold for 4 counts
  Repeat 2–4 rounds

2. Extended Exhale

• Inhale for 4 counts

• Exhale for 6–8 counts

Both techniques help calm your nervous system and create space to respond instead of react.

Make Breathwork a Daily Anchor

Even 1 minute a day helps you become familiar with your breath, so it’s easier to use in stressful moments. Set a gentle reminder: Breathe. Slowly. You’re safe.

Over time, this simple practice supports steadiness, calm, and resilience throughout your day.

Your Breath Is a Superpower You Already Have

You don’t need to fix anything — your breath is always with you, waiting to help.

If you’d like guidance on integrating breathwork and other grounding tools into your daily life, my online counselling sessions can support you in moving from overwhelm to calm.

[Book a Session] | [Free Wellbeing Tools + Breathing Prompts]