Many people experience anxiety, sleep disturbances, and tension that make everyday life difficult to manage. Stress affects the brain, the gut microbiota, and the entire body. Research shows that prolonged stress can alter the composition of the gut microbiota and disrupt the communication between the brain and the gut – the so-called gut–brain axis. Having effective tools for managing stress is therefore essential, both for mental balance and a well-functioning gut flora.

One method that has gained increasing attention is mindfulness. In this article, we explore how different breathing techniques can help you reduce stress and bring calm into your daily life.

What happens in the body during mindfulness?

Mindfulness originates from meditation but is also used within healthcare. It’s about focusing on what’s happening in the present moment – your thoughts, emotions, and sensations – rather than worrying about the future or dwelling on the past. (1177, 2022)

When you practise mindfulness, your nervous system sends calming signals through the vagus nerve to the brain, heart, and gut. This strengthens the connection between the amygdala and the prefrontal cortex, which in turn improves your ability to regulate emotions, anxiety, and stress. (Doll et al., 2016)

Can breathing really help with stress?

Mindfulness is an evidence-based method for reducing perceived stress – and one of the simplest ways to practise it is through slow, conscious breathing. Studies show that breathing techniques can reduce psychological stress, although they don’t always affect physiological stress markers such as heart rate variability (HRV).

In one study involving healthy adults, regular slow breathing over 12 weeks significantly reduced perceived stress and anxiety, although HRV readings remained unchanged. (Birdee et al., 2023)

A meta-analysis of randomised controlled trials also found small to moderate but significant effects of breathing exercises on self-reported stress, anxiety, and depression compared to control groups without breathwork training. The researchers highlight the need for accessible therapeutic methods and view breathing exercises as a promising part of the solution. (Fincham et al., 2023)

Effective breathing techniques for stress and anxiety

Here are 3 simple breathing techniques you can try at home to help manage stress, calm the mind, and enhance focus.

1. Diaphragmatic breathing (abdominal breathing)

How to do it

1. Lie on your back on a flat surface or in bed with your knees bent. You can place a cushion under your head and knees for support.

2. Place one hand on your chest and the other on your abdomen, just below your ribcage.

3. Inhale slowly through your nose, allowing your abdomen to rise while keeping your chest still.

4. Tighten your abdominal muscles slightly and exhale slowly through gently pursed lips.

5. You can also do this sitting upright with relaxed shoulders and neck. Practise for 5–10 minutes, several times per day if possible.

(Harvard Health, 2016)

2. Box breathing (square breathing)

How to do it

1. Inhale slowly through your nose for a count of 4.

2. Hold your breath for 4 seconds.

3. Exhale slowly through your mouth for 4 seconds.

4. Hold your breath again for 4 seconds before starting the next cycle. Repeat several times.

(Harvard Health, 2023)

3. 4-7-8 Breathing

How to do it

1. Lie comfortably on your back in a quiet space.

2. Exhale completely through your mouth, making a soft “whooshing” sound.

3. Close your mouth and inhale quietly through your nose for a count of 4.

4. Hold your breath for 7 seconds.

5. Exhale slowly through your mouth for a count of 8. Repeat 6 times, rest for a minute with normal breathing, and complete 3 rounds in total.

(Vierra, Boonla & Prasertsri, 2022)

When can you use breathing techniques?

Breathing is a flexible and accessible tool that can be used in many situations:

• When you wake up: Before your thoughts start racing, pause for a few deep breaths and notice how you feel.
• During your workday: Take short breathing breaks to restore focus and energy throughout the day.
• Before bedtime: Practise slow breathing to unwind and shift your focus from tomorrow’s tasks to falling asleep peacefully.
• In moments of anxiety or acute stress: Try box breathing for a few minutes when you feel tension or worry becoming overwhelming.

By practising mindful breathing regularly, you can gradually build greater resilience to stress and support both your mental and physical wellbeing.

References

Birdee, G., Nelson, K., Wallston, K., Nian, H., Diedrich, A., Paranjape, S., Abraham, R. & Gamboa, A. (2023). Slow breathing for reducing stress: The effect of extending exhale.

Doll, A., Hölzel, B.K., Mulej Bratec, S., Boucard, C.C., Xie, X., Wohlschläger, A.M. & Sorg, C. (2016). Mindful attention to breath regulates emotions via increased amygdala–prefrontal cortex connectivity.

Fincham, G.W., Strauss, C., Montero-Marin, J. & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised controlled trials.

Vierra, J., Boonla, O. & Prasertsri, P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults.

Wang, X.J., Philpot, L., Ebbert, J., Dilmaghani, S., Loftus, C., Fox, J. & Palsson, O. (2025). Digital Therapeutic Combining Hypnosis and Diaphragmatic Breathing Intervention for Functional Abdominal Bloating: A Feasibility Study.

Harvard Health Publishing. (2016). Learning diaphragmatic breathing.

Harvard Health Publishing. (2023). Try this: Take a tactical breather.

1177. (2022). Mindfulness – medveten närvaro.