A two-minute breathing reset for stressful moments

Health Canada lists relaxation techniques such as deep breathing among practical ways to cope with stress. The U.S. National Center for Complementary and Integrative Health (NCCIH) notes early evidence that diaphragmatic (belly) breathing may help reduce stress, and that relaxation techniques are generally considered safe for healthy people.

It takes no equipment and works seated, so you can do it at your desk, in a parked car or before a workout.

Try this today:

1. Sit tall with your feet flat and one hand on your belly.
2. Breathe in gently through your nose for a count of about four, letting your belly rise.
3. Breathe out slowly for a count of about six.
4. Repeat for two minutes, keeping it relaxed rather than forced.

Link it to a daily cue, such as right after you park or before you open your email, so it becomes automatic.

Safety note: If you feel light-headed, or focusing on your breath makes you feel more anxious, return to your normal breathing. If stress or anxiety feels overwhelming or doesn't ease, talk to your family doctor or a mental health professional.

Sources

• Health Canada: Mental health, coping with stress (opens in a new tab)
• U.S. NCCIH: Relaxation techniques, what you need to know (opens in a new tab)