A Five-Minute Breathing Exercise to Calm Stress, Step by Step
You need no app, no mat and no experience. The NHS describes a simple belly-breathing exercise that takes five minutes, plus other everyday ways to handle stress.
Your heart is racing. Your shoulders are tight. A deadline is close, or an exam, or a difficult phone call. In moments like this, one of the most useful tools is something you already do all day: breathing. The way you breathe can help your body calm down.
Quick answer
- Sit comfortably, breathe in slowly through your nose into your belly, and breathe out gently through your mouth, counting from 1 to 5.
- Do it for at least five minutes.
- Practise every day, not only when you are upset, for the best effect.
- If stress is severe or lasts a long time, speak to a doctor or call a helpline. Breathing is a first aid, not a cure.
How to do the NHS breathing exercise
The UK's National Health Service (NHS) describes this exercise. You can do it sitting, standing or lying down.
- Get comfortable. Sit in a chair that supports your back, or stand, or lie down. Loosen any tight clothing. If you sit, rest your arms on the arms of the chair. If you lie down, keep your arms slightly away from your sides with your palms up.
- Place your feet. If you are sitting or standing, put both feet flat on the floor, about hip-width apart. If you are lying down, keep your legs straight or bend your knees with your feet flat.
- Breathe in through your nose. Let the breath flow deep into your belly, without forcing it. Your belly should rise a little.
- Breathe out through your mouth, gently. Count steadily from 1 to 5 as you breathe out. At first, you may not reach 5. That is fine.
- Repeat for at least five minutes.
The NHS says to practise regularly, as part of your daily routine, to get the most benefit.
Tips to make it easier
- Pick a regular time, such as after you wake up, before lunch or before bed. Our guide to a better sleep routine shows how a calm wind-down helps you fall asleep.
- Silence your phone for five minutes.
- Do not strain. If you feel dizzy, go back to your normal breathing and rest.
- Use it before a hard moment, like a presentation or an exam. A few slow breaths can steady you.
What does stress look like?
The NHS says stress can show up in different ways:
- Feelings: irritability, anger, worry, tearfulness, or feeling overwhelmed.
- Thoughts: racing thoughts or trouble making decisions.
- Body: headaches, stomach problems, muscle pain, dizziness or skin reactions.
- Behaviour: changes in eating or exercise, drinking or smoking more, or avoiding people and activities you usually enjoy.
Noticing these signs early helps you act before stress builds up.
Other everyday ways to handle stress
The NHS suggests several simple steps along with breathing:
- Exercise. Regular activity can burn off nervous energy. A short walk helps. See our guide to walking after meals.
- Talk. Speak to a trusted friend, family member or colleague.
- Take short breathing breaks during the day.
- Plan ahead. Make to-do lists and prepare for stressful days.
- Break big tasks into small steps, and give yourself credit for each one you finish.
- Note a few things you are grateful for each day.
When should you ask for help?
Breathing exercises can help with everyday stress. They are not a treatment for anxiety, depression or other mental health conditions. The NHS says to see a doctor if you have worrying symptoms or feel your stress is severe, or if it affects your daily life.
In India, free support is available. The government's Tele-MANAS service offers free counselling over the phone, 24 hours a day, in about 20 languages. You can call 14416 or 1800-891-4416, and anyone can call. If you feel unable to cope or fear for your safety, ask someone to be with you and seek urgent help straight away.
This article is general information, not medical advice.
Related reading
Sources
This article draws on the following reporting. Dates are when each source was originally published.
- NHS: Breathing exercises for stress
- NHS Every Mind Matters: Stress
- IIT Kanpur Counselling Service: External 24x7 counselling by Tele MANAS
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