What is the Best Breathing Exercise to Reduce Stress in 5 Minutes?
How Does a Breathing Exercise Lower Stress?
Breathing exercises lower stress by activating the parasympathetic nervous system, which helps calm the body and reduce the "fight-or-flight" response. Slow, deep breathing reduces cortisol levels and increases oxygen supply to the brain, promoting relaxation.
But How Does it Work, Really?
Maybe you also like to understand the nuts and bolts of things, the how they work, really.
Me too. So here we go:
The vagus nerve is a foundational part of the body's parasympathetic nervous system, acting as a communication superhighway linking the brain, heart, and lungs.
The vagus nerve carries signals from the brainstem to the heart and lungs, helping regulate heart rate and breathing patterns.
But it works in the other direction, too. Think about how you breathe when you’re stressed: fast, shallow. This pattern sends a signal to the brain that your body is stressed, maybe it senses danger, so it’s time to move into fight-or-flight.
But the opposite is true too. When you slow your breathing down, your brain recognizes that your body feels safe and moves you into parasympathetic, rest-and-digest mode. When activated, the vagus nerve also slows the heart rate and promotes relaxation.
This ancient feedback system works by constantly monitoring and adjusting body functions to maintain calm and balance.
Breathwork flips on the switch to your parasympathetic "rest-and-digest" response, helping counteract stress by calming the body. In essence, it creates a loop of communication that calms your nervous system, reduces stress, and promotes healing.
What is the Best Breathing Exercise to Lower Stress?
One of my favorite exercises for stress relief is Diaphragmatic Breathing (Belly Breathing), in part because it’s so easy, effective, and you can do it anywhere and probably no one will notice.
Belly breathing focuses on deep, slow breaths that engage the diaphragm, promoting a calming effect on the nervous system.
How Do I Do A Belly Breathing Exercise in 5 Minutes?
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose for 4 seconds, letting your belly rise (not your chest).
Hold the breath for 4 seconds.
Slowly exhale through your mouth for 6-8 seconds, letting your belly fall.
Repeat this cycle for 5 minutes, focusing on the rise and fall of your belly.
Apps like Breathball and Breathwrk provide added structure and support if you want to follow along with a breathwork exercise.