How Breathwork Can Help During Stressful Days
Your breath is always with you. On stressful days, a few intentional breaths can be the pause between reacting and responding.
Written by Bhumi
When we feel stressed, the breath often becomes quick and shallow, held high in the chest. The good news is that the relationship works both ways: by gently changing how we breathe, we can begin to change how we feel.
Why the breath matters
Breathing is one of the few body processes that happens automatically yet can also be guided consciously. Slow, steady breathing with a soft, unhurried exhale is widely used in yoga to encourage a calmer, more settled state. Breathwork needs no equipment and only a few minutes.
You cannot always change the day, but you can change the next breath.
Four practices to try
1. The lengthened exhale
Breathe in through the nose for four counts and out through the nose for six. If six feels like too much, try five. Repeat for one to three minutes. This is a wonderful starting point for beginners.
2. Box breathing
Inhale for four, hold for four, exhale for four, hold for four. Picture tracing the four sides of a square. Box breathing brings steadiness and focus — useful before a difficult conversation or meeting. You can try it with the guided breathing circle on the Breathwork & Meditation page.
3. Three-part breath (Dirga Pranayama)
Sitting or lying down, breathe slowly into the belly, then the ribs, then the upper chest. Exhale in reverse — chest, ribs, belly. This full, wave-like breath helps you notice and use the whole of your breathing space.
4. Alternate nostril breathing (Nadi Shodhana)
Using your right thumb to close the right nostril, inhale through the left. Close the left with your ring finger, release the thumb and exhale through the right. Inhale right, close, exhale left. Continue gently for a few rounds. Many people find this practice balancing and quietening.
Bringing it into your day
- Morning: two minutes of three-part breath before you reach for your phone.
- Midday: box breathing at your desk between tasks.
- Stressful moments: five slow lengthened exhales, eyes soft.
- Evening: alternate nostril breathing to close the day.
Something to remember
Breathwork should always feel comfortable. If you feel light-headed, return to natural breathing. If you live with a respiratory, heart or other health condition, or are pregnant, please speak to your doctor before practising breath holds.
In a personalised breathwork and meditation session, we explore which practices feel right for you and build a short routine you can carry into everyday life.
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