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Breathing exercises to help with stress and anxiety

Breathing and regulation

Life today moves fast. Faster than our bodies were ever designed to cope with.

Between work pressures, family responsibilities, constant notifications, and the unspoken expectation to “keep going”, many of us live in a near-permanent state of tension. Shoulders tight. Jaw clenched. Mind racing. And somewhere along the way, we forget something fundamental.

We forget to breathe.

Breath is life. We can survive for days without food, and hours without water – but only minutes without breath. And yet, when stress takes hold, breathing is often the first thing to become restricted. Instead of slow, nourishing breaths, we begin to breathe shallowly into the chest. Short. Tight. Unconscious.

This kind of breathing sends a message to the nervous system that we are not safe – keeping the body locked in fight, flight, or freeze.

But it doesn’t have to be this way.

When we are born, we breathe naturally and deeply. Watch a baby sleep and you’ll see the belly gently rise and fall. This is diaphragmatic breathing – deep abdominal breathing – and it is how the body is designed to regulate itself, calm the mind, and restore balance.

As life becomes busy and stressful, we slowly unlearn this natural rhythm.

The good news?
We can relearn it.

Deep, conscious breathing gently signals safety back to the nervous system. It slows the heart rate, reduces stress hormones, improves focus, and brings us back into the present moment. Over time, it supports emotional regulation, mental clarity, better sleep, and a greater sense of inner steadiness – even when life around us feels demanding.

This page offers simple breathing practices to support regulation at different stages of stress. Some are suitable when you feel mildly overwhelmed; others are designed for moments of high anxiety or when drawing breath feels difficult. There is no right or wrong place to start – only the place you are right now.

Let your breath meet you there.

Take your time. Choose a video that feels accessible. And remember: every slow, conscious breath is a small act of self-care – and a powerful step back towards balance.

Reflection for you:
When was the last time you truly noticed your breath – and what might change if you gave it a little more attention today?

Very stressed

Finding the breath again

This video is for moments when stress feels overwhelming and breathing feels tight, shallow, or difficult. There is no technique to master here. Simply allowing yourself to notice the breath – just as it is – helps the nervous system begin to settle. The focus is on grounding, centring, and gently reconnecting with the feeling of safety in the body. This practice helps quiet the mind and reassures the body that it is safe to breathe again.

Rebuilding the breath

Gentle abdominal breathing practice

If you feel more connected to your breath but find full abdominal breathing challenging, this practice offers a supportive next step. You’ll be guided to gently encourage the breath down into the belly without force or strain. Over time, this helps improve breathing capacity, calm the nervous system, and reduce stress held in the chest and shoulders. A steady practice supports deeper relaxation and greater emotional regulation.

Deep regulation

Full abdominal breathing practice

This practice is for those who feel ready to work with structured, rhythmic breathing. Using a steady count – breathing in for six, holding for three, breathing out for six, and holding again – helps regulate the nervous system, slow the heart rate, and create a sense of calm focus.

This technique supports stress relief, emotional balance, and deeper mind–body connection when practised regularly.