During stress, the body switches on its "stress response" — fast breathing, a racing heart, tense muscles. Slow, steady breathing triggers the opposite "relaxation response," helping your breathing slow, your heart rate settle, and symptoms ease.
The relaxation response is the body's natural off-switch for stress. Slow breathing is one of the quickest ways to activate it.
Inhale for 4 seconds, hold for 2, exhale for 6. The longer exhale is what signals your body to calm down.
Practise twice a day for 10–20 breaths. Once it feels familiar, use it anytime anxiety arises.
Find a safe, calm space and sit comfortably. Press start and breathe in time with the circle — it expands as you inhale, holds, then shrinks as you exhale. Breathe in and out through your nose.
Take a moment to notice how the exercise affected you. Your responses will be saved to your PDF.
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