Practice deep breathing techniques daily

Slow, controlled breathing activates the parasympathetic nervous system, lowering heart rate and blood pressure within minutes. Techniques like diaphragmatic breathing and the 4-7-8 method can be done anywhere, anytime, with no equipment.

How to Do It

1. Diaphragmatic breathing: Sit or lie comfortably. Place one hand on your chest and one on your belly. Breathe in through your nose for 4 seconds, feeling your belly rise. Exhale slowly through your mouth for 6 seconds. Repeat for 5-10 minutes.
2. 4-7-8 technique: Inhale through your nose for 4 counts, hold for 7 counts, exhale through your mouth for 8 counts. Do 4 cycles.
3. Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Used by military personnel to manage acute stress.

Tips

• Start with just 3-5 minutes per day and build up gradually
• Practice at the same time daily to establish a habit
• Use before high-stress situations like presentations or difficult conversations
• If you feel lightheaded, return to normal breathing and try shorter cycles next time