Three Simple Breathing Exercises for Stress Relief & Nervous System Reset

Life, work, kids, screens, overstimulation from food and toxins… the list never ends. If you’re dealing with chronic stress and feel like you don’t even have time to stop and breathe, you aren’t alone.

But this time, you can pause and reset — because I’m going to walk you through three simple breathing exercises that help reduce stress, calm your nervous system, and even relieve physical pain.

When you slow your breathing, your body shifts out of stress mode (fight or flight) and into rest and digest. This transition helps reduce inflammation, ease muscle tension, and support overall healing.

1. Diaphragmatic Breathing (Belly Breathing)

How to do it:

• 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, letting the belly rise (not the chest).

• Exhale slowly through your mouth, feeling the belly lower.

• Repeat for 1–2 minutes, focusing on smooth, steady breaths.

Why it works:

Diaphragmatic breathing strengthens your diaphragm, increases oxygen flow, and sends your body the signal that you are safe. Many people feel calmer within 60 seconds and notice lower heart rate and reduced muscle tension almost immediately.

2. Box Breathing

How to do it:

• Inhale through your nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale slowly through your mouth for 4 seconds.

• Hold again for 4 seconds before repeating.

• Continue for 3–5 minutes.

Why it works:

Box breathing is used by athletes and even Navy SEALs. It gives you control of your breath, helps reset the nervous system, improves focus, and is excellent when you feel “stuck” in tension or overwhelm.

3. Pursed-Lip Breathing

How to do it:

• Relax your shoulders and neck.

• Inhale through your nose for about 2 seconds.

• Purse your lips (like you’re gently blowing out a candle).

• Exhale slowly for 4–6 seconds.

• Repeat for 1–2 minutes.

Why it works:

This technique improves oxygen exchange, prevents hyper-fast breathing (a common stress response), slows your heart rate, and supports better posture and movement as your body relaxes.

Have you tried any of these before? If not, give them a shot — even a few minutes of focused breathing can make a big difference. Your nervous system and your body will thank you.

Life is fast, but your breathing should be slow.