A short breathing pause may help you slow down during a stressful moment. It does not need a complicated counting pattern, and you do not have to hold your breath for a set number of seconds.
Try a comfortable version
- Sit or stand in a supported position and loosen any unnecessarily tight clothing.
- Let the breath move gently, without trying to fill the lungs as deeply as possible.
- Breathe in and out at a comfortable pace. A slow count can help if it feels natural.
- Continue briefly, then notice how you feel. Stop if you become dizzy, uncomfortable or more distressed.
Use it as an option, not a rule
You might try the pause before a meeting or while winding down. It is not a way to suppress hunger, diagnose anxiety or guarantee a change in cortisol or body fat. Some people find another grounding activity more comfortable.
When a pause is not enough
Persistent anxiety or symptoms that interfere with daily life deserve professional support. New chest pain, severe breathing difficulty or other urgent symptoms should not be assumed to be stress.
Source: NHS: breathing exercises for stress.
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