5-Minute Breathing Exercises for Anxiety and Stress Relief
Stress and anxiety can creep into our daily lives, making it hard to focus, relax, or even breathe properly. The good news? Just five minutes of mindful breathing can help reset your nervous system, improve your mood, and bring you back to the present moment.
A recent study highlighted by the Greater Good Science Center at UC Berkeley explores how a simple five-minute breathing exercise can significantly reduce anxiety and improve emotional well-being. Here’s how you can use this powerful technique to find calm amidst the chaos.
Why Breathing Exercises Work
When we feel anxious or stressed, our breathing often becomes shallow and rapid, triggering our body’s fight-or-flight response. Deliberate, slow breathing helps reverse this, activating the parasympathetic nervous system—the part responsible for rest and relaxation. Research shows that mindful breathing can:
Lower heart rate and blood pressure
Reduce stress hormones like cortisol
Improve emotional regulation
Increase feelings of relaxation and well-being
A Simple 5-Minute Breathing Exercise
This quick and easy breathing technique, inspired by the research at UC Berkeley, can be practiced anytime you need to reset your mind:
Step 1: Find a Comfortable Position
Sit in a comfortable chair or lie down. Relax your shoulders and close your eyes if you feel comfortable doing so.
Step 2: Slow, Deep Breathing
Inhale deeply through your nose for about five seconds, filling your belly with air. Hold for a moment, then exhale slowly through your mouth for about five to six seconds.
Step 3: Focus on Your Breath
Pay attention to the sensation of air moving in and out of your body. If your mind wanders, gently bring your focus back to your breath.
Step 4: Continue for Five Minutes
Repeat this slow, controlled breathing cycle for five minutes. You may notice a sense of calm washing over you as your heart rate slows and your mind settles.
When to Use This Breathing Exercise
This technique is perfect for moments of stress, anxiety, or overwhelm. Try it:
Before a big meeting or presentation
During a stressful commute
Before bed to promote relaxation
Whenever you feel overwhelmed or emotionally drained
A Breath of Relief
Breathing exercises are a simple yet powerful tool for reducing anxiety and stress. In just five minutes, you can shift your nervous system from fight-or-flight to a state of calm and control. Next time you’re feeling overwhelmed, take a deep breath—it might be the reset you need.