Using Breathing Techniques to control Stress and Anxiety
By Craig Hughes
Published in Hypnotherapy Directory 5th February 2025
Breathing is more than just an automatic function - it plays a crucial role in our physical and mental well-being. Whether you're managing stress, improving sports performance, or enhancing focus, the way you breathe can make a significant difference.
As a practising hypnotherapist, I have used breathing techniques for years and teach my clients how to incorporate them into their daily lives. When combined with self-hypnosis, these techniques become even more powerful in promoting relaxation and emotional balance. The impact of stress on breathing
When the body is stressed, breathing patterns often change, typically becoming shallow and rapid. This type of breathing, known as chest breathing, can exacerbate stress and anxiety. Here's how it affects the body:
Shallow breathing: Stress often leads to shallow, rapid breaths that primarily use the chest muscles rather than the diaphragm. This can cause an imbalance in oxygen and carbon dioxide levels in the body.
Increased heart rate: Rapid breathing increases the heart rate, which can further heighten feelings of anxiety and stress.
Muscle tension: Shallow breathing can lead to increased muscle tension, particularly in the neck and shoulders.
By practising controlled breathing techniques, you can activate the body's natural relaxation response and counteract these negative effects.
The nervous system and breathing
Breathing directly influences the nervous system, impacting the body's stress and relaxation responses.
Sympathetic nervous system (SNS)
When you’re stressed, the SNS is activated, leading to rapid, shallow breathing. This type of breathing can increase heart rate and blood pressure, preparing the body for a quick response to perceived threats. This fight or flight response dates back to times when humans were under constant threat from animals and other dangers. The threats/dangers may have changed over time, but the body’s response hasn’t.
Parasympathetic nervous system (PNS)
Deep, slow breathing activates the PNS (rest and digest response), which helps calm the body and mind. Controlled breathing can influence brain activity, particularly in areas related to emotion regulation and stress response. For example, slow, rhythmic breathing can decrease activity in the brain’s 'breathing pacemaker', which helps calm emotional states.
3 simple breathing techniques for stress and relaxation
Breathing can greatly impact our physical and mental well-being. The following is a quick explanation of some basic breathing techniques that can be easily incorporated into your routine to enhance relaxation, reduce stress and improve overall health.
1. Diaphragmatic breathing
This technique involves deep breathing into the diaphragm, rather than shallow breathing into the chest.
How to do it: Sit or lie down comfortably, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, letting your abdomen rise while keeping your chest still. Exhale slowly through your mouth.
2. 4-7-8 breathing
This technique is great for inducing relaxation and can be particularly helpful before sleep.
How to do it: Inhale quietly through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound, for a count of eight. Repeat this cycle three to four times.
3. Box breathing
A simple technique that can help calm the nervous system, and enhance focus.
How to do it: Inhale deeply through your nose for a count of four. Hold your breath for a count of four. Exhale through your mouth for a count of four. Hold your breath again for a count of four. Repeat. Try following the video demonstration below to perfect your box breathing technique.
Integrating breathing techniques into daily life
Just like most exercises, people derive maximum benefit from regular and consistent practice, so finding a way to incorporate it into your normal daily routine will be very beneficial. It's always better to choose a routine that suits you and that you know you can stick to rather than something that someone else prefers/suggests.
I prefer a morning routine, which I incorporate with other exercises. Lots of people find it useful to practice before bed as the relaxing nature of the breathing techniques is great before going to sleep.
Morning routine: Start the day with calm and focus
Start your day with deep breaths: Begin your morning with a few minutes of deep breathing. Sit or lie comfortably, close your eyes, and take slow, deep breaths in through your nose, allowing your belly to rise. Exhale slowly through your mouth. Repeat for 5-10 minutes.
Incorporate it into your morning stretch: While doing your morning stretches, synchronise your breaths with your movements. Inhale as you stretch and exhale as you relax.
Midday breaks: Manage stress and maintain productivity
Take a breathing break: Set an alarm or reminder to take a breathing break during your workday. Spend a few minutes focusing on your breath. This can help reduce midday stress and improve your focus for the rest of the day.
Breath counting: Sit comfortably and close your eyes. Inhale deeply and count to four, hold your breath for four counts, and then exhale for four counts. Repeat this cycle several times.
Evening wind-down: Prepare for a restful sleep
Practice before bed: Incorporate breathing exercises into your bedtime routine to promote relaxation and better sleep. Try a simple technique like the 4-7-8 Breathing Exercise - inhale for four counts, hold your breath for seven counts, and exhale for eight counts.
Progressive relaxation: Lie down and focus on relaxing each part of your body from head to toe, pairing this with slow, deep breaths.
Building a consistent breathing practice
Having a consistent routine can be really helpful in maintaining your practice.
Set reminders: Use your phone or a planner to remind yourself to practice breathing exercises.
Create a comfortable space: Find a quiet, comfortable place where you won't be disturbed.
Be patient: It may take time to feel the full benefits of breathing exercises, so be patient and consistent.
Integrating these simple breathing exercises into your daily routine can make a significant difference in how you feel and function throughout the day. Give it a try and observe the changes.
A good start is to find a breathing technique that you feel comfortable using and that has a positive impact on how you feel when you do it.
Further information is available in my e book which is available from amazon: