Four simple breathing exercises to ease the stress of your day

When the day speeds up, breathing tends to become short and shallow, high in the chest. Breathing with intention for a minute or two is one of the simplest ways to signal calm to your body, and you can do it at your desk, in a parked car, or before walking into a meeting.

These four techniques are simple and safe for most people. There is only one rule: breathe comfortably. If you feel dizzy or uncomfortable, go back to your normal breathing.

1. Diaphragmatic breathing

This is the foundation for the others. The idea is to let the air reach your belly, not just your chest.

1. Sit with your back supported and your feet on the floor.
2. Place one hand on your chest and the other on your belly.
3. Breathe in through your nose and let the hand on your belly rise the most.
4. Breathe out slowly through your mouth or nose and feel it fall.
5. Repeat five to ten times.

2. 4-6 breathing

Making the exhale longer than the inhale helps slow things down.

1. Breathe in through your nose for a count of four.
2. Breathe out slowly for a count of six.
3. Continue for one or two minutes.

If four and six feel too long, try three and five. What matters is that the exhale is a little longer than the inhale.

It is not about breathing "perfectly"; it is about giving yourself a moment to notice how you are breathing.

3. Box breathing

Helpful when you need to focus, for example before a presentation.

1. Breathe in for a count of four.
2. Gently hold for a count of four.
3. Breathe out for a count of four.
4. Pause with empty lungs for a count of four.
5. Repeat four or five rounds.

If holding your breath feels uncomfortable, shorten the pauses or skip them. People who are pregnant or have a respiratory or heart condition should check with their doctor before practicing breath holds.

4. The double sigh

The quickest of all, and it works well in the middle of a tense moment.

1. Breathe in through your nose.
2. Without letting the air out, take a second short inhale to top up.
3. Breathe out long and slow through your mouth.
4. Repeat two or three times.

How to make it a habit

• Link it to something you already do: before opening your email, when you sit in your car, or after a call.
• Set a reminder mid-morning and mid-afternoon.
• Combine it with movement: standing up, stretching your arms, and taking a deep breath does more than staying seated all day.

These exercises help with everyday stress, but they do not replace professional care. If anxiety or stress often overwhelms you, talk to a mental health professional.

Breathing as a team

In many companies, a guided breathing pause before a meeting or at the end of the week changes the tone of the group. THA offers mindfulness and stress management sessions for companies, as well as office yoga to combine breathing with gentle movement.