Jul 26, 2025
Aarushi BhaduryThis simple breathing technique is a powerful tool to quickly reduce stress, anxiety, and panic. It can be done anywhere, offering an immediate sense of calm and control when you need it most. Here is a ‘How-To Do’ guide according to the National Health Services UK.
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First, choose a comfortable position. You can stand, sit in a chair that properly supports your back, or lie down on a bed or a yoga mat on the floor. The key is to feel relaxed and stable in your chosen posture.
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Once in position, make yourself as comfortable as you possibly can. If any clothing feels tight or restricts your breathing in any way, gently loosen it. This helps ensure your breath can flow freely and deeply.
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If you are lying down, gently place your arms a little bit away from the sides of your body. Turn your palms upwards towards the ceiling. This open posture helps encourage relaxation and deeper breathing.
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While lying down, you have two options for your legs. You can either keep them straight and relaxed, or you can bend your knees so that the soles of your feet are flat on the floor. Choose whichever feels more comfortable for your back.
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If you are sitting in a chair, simply let your arms rest comfortably on the armrests. If your chair doesn't have armrests, you can gently rest your hands in your lap.
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Whether you are sitting or standing, ensure both of your feet are placed flat on the ground. Try to position them roughly hip-width apart. This provides a stable and grounded foundation for your breathing practice.
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Now, focus on your breath. Allow it to flow as deep down into your belly as feels comfortable, without forcing or straining. The goal is a gentle, natural expansion of your abdomen, not your chest.
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Gently breathe in through your nose, feeling your belly expand. Then, slowly breathe out through your mouth, letting your belly soften. Some people find it helpful to silently count from one to five during both the inhale and exhale to maintain a steady rhythm.
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Keep practicing this rhythmic breathing for at least five minutes. Regular, consistent practice—even for short periods daily—will help you feel calmer and more centered over time, reducing everyday stress.
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