Lie down or sit comfortably.
Place one hand on your chest and one hand on your belly.
Breathe in slowly through your nose.
Let your belly rise slightly, without forcing it.
Breathe out slowly through your mouth.
Keep your shoulders relaxed.
Repeat for 2 to 5 minutes.
Do not push the breath too hard. The goal is calm, not pressure. If you feel dizzy, stop and breathe normally.
When Breathing Exercises Are Not Enough
Breathing exercises can help with stress and relaxation, but they are not a replacement for medical care. You should speak with a healthcare professional if you have persistent breathing problems, chest pain, unexplained weight loss, severe fatigue, ongoing digestive symptoms, heart palpitations, fainting, or pain that does not improve.
If anxiety, panic or stress is affecting your daily life, support is available. NHS guidance notes that breathing exercises may help with stress, anxiety and panic, but ongoing symptoms may need further help.
Final Thoughts
