Save 50%.
In today’s fast-paced world, stress has become an unwelcome companion for many of us. At the clinic, we’re seeing more clients than ever who are experiencing the physical effects of chronic stress—tension headaches, tight shoulders, disrupted sleep, and even digestive issues.
What if one of the most powerful tools for managing stress was literally right under your nose?
When we encounter stress, our bodies activate the “fight or flight” response. Heart rate increases, muscles tense, and breathing becomes rapid and shallow. This reaction was designed to help our ancestors escape immediate danger.
The problem is that modern life triggers the same response, even for non-threatening situations like work deadlines or an overflowing inbox. This ongoing stress takes a toll on both physical and mental health.
Without realising it, many people develop shallow, rapid breathing patterns that reinforce the stress response, creating a cycle that’s hard to break.
Breathing plays a direct role in regulating the autonomic nervous system, which controls unconscious bodily functions. This system has two key branches:
Unlike most autonomic functions, breathing is something we can consciously control. By adjusting how we breathe, we can shift the nervous system from stress mode to a state of relaxation.
Research has shown that specific breathing techniques can significantly reduce stress and anxiety. These methods work by stimulating the vagus nerve, which runs from the brain through the chest and abdomen and plays a key role in relaxation.
This technique is a simple yet effective way to calm the nervous system.
The extended exhale is particularly effective in promoting relaxation.
Commonly used by Navy SEALs to stay calm under pressure, this method involves:
Visualising a square while breathing can help maintain focus and rhythm.
Also known as belly breathing, this technique encourages deeper, more efficient breaths.
This type of breathing signals the nervous system that the body is safe, promoting relaxation.
The benefits of breathwork are well-supported by research.
A 2017 study published in the Journal of Neurophysiology found that controlled breathing activated brain regions responsible for emotion regulation, attention, and awareness.
Another study in the Journal of Alternative and Complementary Medicine showed that participants who practised slow breathing for just 20 minutes experienced a significant reduction in cortisol levels, the body’s primary stress hormone.
Research from Stanford University also found that a breathing-based intervention was as effective as cognitive behavioural therapy in reducing anxiety symptoms—without any of the side effects associated with medication.
Like any skill, breathing techniques become more effective with regular practice. Setting aside just 5–10 minutes a day can make a noticeable difference in stress levels. Many people find morning practice helpful for starting the day calmly, while others prefer evening sessions to release tension before bed.
You can also integrate brief breathing exercises throughout the day—before meetings, during a commute, or whenever you feel tension building. Even 30 seconds of conscious breathing can help reset the nervous system and restore a sense of calm.
If you’re experiencing persistent stress, anxiety, or physical symptoms related to stress, our team at the clinic can help. We offer guidance on breathing techniques and strategies to improve both physical and mental well-being. Sometimes, the simplest changes can have the greatest impact.
