Advice and resources : How breathing can reduce stress and anxiety

Overview

Looking after our mental health has never been more important.

Breathing is clearly a vital part of our existence, but there is more to it than just using it to survive. Breathing techniques, if used regularly, can reduce the body's physical symptoms of stress and anxiety and calm the mind.

On this page, our therapist Emily explains the deliberate and mindful breathing strategy.

How controlled breathing works

Understanding the function of our breathing when we are under stress can help paint a bigger picture of how breathing impacts our mental health.

When we are stressed, our breathing can become faster and shallow, which is called hyperventilating

The average adult takes around 15 breaths per minute when relaxed.

When stressed, our ‘flight or fight’ mode kicks in and our breathing speeds up.

As we are not actually running away from danger, we don’t use up extra oxygen and the excess oxygen builds up in our bloodstream. This can lead to symptoms such as dizziness, feeling faint, numbness and breathlessness.

Using steady and controlled breathing can help our stress and mental health.

You can try these techniques at any time. They take very little time, and can help get rid of the excess oxygen.

Tip 2: Practice it regularly

These types of exercises are quick but effective when used regularly.

They can help you control your breathing and reduce the physical symptoms associated with stress and anxiety. Practice will make this easier for you to do this.

Adding this breathing technique into your daily routine, for example, before brushing your teeth or first thing in the morning can help remind you to practice your breathing exercises.

Remember to put a reminder on your phone, or a note somewhere you will see it.

Tip 3: Notice when you may need it

Practising breathing exercises like this will help you to notice when your breathing has changed due to stress or anxiety.

Tip 4: Stay active

Staying active is one of the best things you can do for your mental health.

Even small changes to exercise more frequently day to day can make a big difference to how stressed or low you feel day to day and will help your physical health too.