Managing Stress: Simple Breathing and Relaxation Techniques
Stress is a normal part of life, but it helps to have tools for calming down. Try these simple breathing and relaxation techniques you can use anywhere.
The short version
- Slow breathing and relaxation exercises are simple tools you can use anywhere.
- Regular practice makes these techniques easier to use when you need them.
- Ongoing stress, worry or low mood is worth discussing with a doctor.
In this guide
Health concerns, money worries, family responsibilities and life changes can all bring stress at any age. While you cannot remove every source of stress, you can build a toolkit of techniques that help you feel calmer in the moment.
The techniques below are simple, free and can be done almost anywhere. Like any skill, they work best with regular practice.
Belly breathing
- Sit comfortably or lie down. Place one hand on your chest and the other on your belly.
- Breathe in slowly through your nose, letting your belly rise. Your chest should move only a little.
- Breathe out slowly through your mouth or nose, letting your belly fall.
- Repeat for 5 to 10 breaths.
Counted breathing
Breathe in slowly to a count of four. Pause briefly. Breathe out slowly to a count of six. Making the out-breath a little longer than the in-breath is a gentle way to slow down. If counting to four feels uncomfortable, use a shorter count. Stop if you feel lightheaded and return to normal breathing.
Progressive muscle relaxation
This technique involves tensing and then relaxing muscle groups one at a time.
- Start with your feet. Gently tense the muscles for about five seconds.
- Release and notice the feeling of relaxation for 10 to 20 seconds.
- Move up to your calves, thighs, hands, arms, shoulders and face.
Tense gently. Skip any area that is painful or injured.
The 5-4-3-2-1 grounding exercise
When your mind is racing, gently bring your attention to the present by noticing:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Guided imagery
Close your eyes and picture a peaceful place, such as a beach, a garden or a favorite room. Imagine the details: the colors, sounds, smells and temperature. Stay with the image for a few minutes. Free guided imagery recordings are available online and through many library apps.
Mindful moments during the day
You do not need a special time or place. Try:
- Taking three slow breaths before answering the phone.
- Paying full attention to the taste and texture of your morning coffee.
- Noticing your surroundings on a walk.
- Pausing to stretch and breathe when you feel tension building.
Other habits that help
- Physical activity, such as walking, gardening, tai chi or yoga.
- Regular sleep routines.
- Limiting news if it raises your anxiety.
- Connecting with others, by calling a friend or attending a group.
- Hobbies that absorb your attention.
- Writing down your worries and possible next steps, which can make them feel more manageable.
- Limiting caffeine and alcohol, which can affect mood and sleep.
When to seek support
Stress is a normal reaction to challenges, but ongoing worry, trouble sleeping, irritability, sadness or loss of interest in activities can be signs that you need more support. Talk with your doctor, who can check for physical causes and refer you to a counselor or therapist. Medicare Part B covers some mental health services, including visits with qualified providers.
If you are in crisis or thinking about harming yourself, call or text 988 to reach the 988 Suicide & Crisis Lifeline any time, day or night.
