Why breathing influences stress
Your breathing is a direct key to your nervous system.
When you are stressed, it automatically becomes fast and shallow – your body stays in alert mode.
Through conscious breathing techniques, you can calm your nervous system and actively reduce stress.
The effect of conscious breathing
- Heartbeat slows down, blood pressure drops.
- Parasympathetic nervous system (rest nerve) is activated.
- Clarity and focus increase.
- Body and mind return to balance.
Examples of breathing techniques
- 4-7-8 breathing: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
- Box breathing: 4 seconds in – 4 hold – 4 out – 4 hold.
- Abdominal breathing: place your hand on your belly and breathe deeply into your abdomen instead of your chest.
- Longer exhalation: consciously exhale longer than you inhale to relax the body.
First steps
- Practice daily for 3–5 minutes.
- Use breathing exercises consciously in stressful moments.
- Combine breathing with short breaks or meditation.
Your next step
Breathing is always available – you don’t need any devices or special places.
The bestforming app supports you with:
- guided breathing exercises,
- routines for morning and evening relaxation,
- reminders that prompt you to take breathing breaks in everyday life.
Get the app and discover how easy it is to regulate stress with every breath.