Breathing to reduce stress
‘It’s taking my breath away!’ – This saying is no coincidence. Your head is full, the to-do list is growing into infinity and without realising it, you’re breathing shallowly or even holding your breath for a moment. This is exactly the moment when your body switches into fight-or-flight mode – pulse high, muscles tense, thoughts in overdrive.
But here’s the good news: with breathing exercises to combat stress, you can slow down your nervous system, relax your body and think clearly again. Your breath is more than just a reflex – it’s your natural calming system. So, let’s dive into the fascinating power of conscious breathing and how targeted breathing exercises can help you reduce stress. Because as the saying goes, ‘take a deep breath’ – sometimes that’s all you need.
Reset with a breath – why breathing exercises work against stress and anxiety
Breathing is automatic – but how you breathe directly influences whether your body is relaxed or under high tension. This is exactly where breathing exercises against stress come in: They help you to regulate your nervous system and actively reduce stress reactions. But why does conscious breathing and anti-stress exercises actually work? The answer lies in the close connection between your lung activity and the autonomic nervous system.
Your body in a balance check – the autonomic nervous system consists of two main players:
- Sympathetic nervous system – pushes you forwards, increases your pulse and releases energy.
- Parasympathetic nervous system – slows you down, calms your heart and ensures relaxation.
When stress is constantly present, the body remains in a state of tension. This means that your pulse and blood pressure are elevated, your muscles are tense and your thoughts are spinning faster. With targeted breathing exercises, you can activate the relaxation mode during stress and signal to your body that there is no danger.
Studies show that slow, conscious breathing lowers cortisol levels, regulates blood pressure and even has an anti-inflammatory effect. This is why breathing exercises have long been an integral part of psychology, meditation and even trauma therapy. They help to calm the mind, reduce anxiety and signal to the body: You can let go. We show you which breathing exercises have proven effective against stress.
Effective breathing exercises to combat stress – how to calm your nervous system
Your breathing is like a control lever for your well-being – and with the right techniques, you can use it specifically to calm down. Breathing exercises to combat stress help you to activate the parasympathetic nervous system, regulate your heart rate and bring your body out of tension mode.
| Stress Breathing exercise against stress | What does it do? | How does it work? | When to use it? |
| 4-7-8 breathing – relaxation at the touch of a button | Lowers pulse and blood pressure, calms the nervous system | Inhale for 4 seconds – hold your breath for 7 seconds – exhale slowly for 8 seconds | Perfect before sleep or in stressful moments |
| Box Breathing – The Navy SEAL technique | Promotes focus, mental clarity and calmness | Inhale for 4 seconds – hold your breath for 4 seconds – exhale for 4 seconds – pause for 4 seconds | Ideal for acute stress situations or concentration phases |
| Resonance Breathing – Your natural relaxation rhythm | Balances breathing and heart rate, sustainably reduces stress | Inhale for 5 seconds – exhale for 5 seconds | Regulates the nervous system, perfect for long-term stress resistance |
| Prolonged exhalation – slow down quickly | Activates the parasympathetic nervous system, relaxes the body in seconds | Inhale for 4 seconds – exhale for 6-8 seconds | Ideal for immediate calming, before meetings or falling asleep |
These techniques are simple, can be used anywhere and work immediately – without any tools. Breathing exercises against stress are your free tool and available at any time. Try out which method feels best for you!
😮💨 Good to know: Dizziness can occur during breathing exercises, whether for stress relief or relaxation – especially with deep or prolonged breathing. This is due to the change in carbon dioxide levels in the blood: if more CO₂ is exhaled than usual, the blood vessels in the brain can constrict briefly, which can lead to slight dizziness. Certain techniques involving holding your breath, such as 4-7-8 breathing, can also trigger short-term fluctuations in blood pressure. Those who are sensitive to this should try gentler methods and if dizziness occurs, it helps to return to the natural breathing rhythm.
Breathwork & psyche – how you can use breathing exercises not only to manage stress, but also your emotions
Have you ever noticed how your breathing changes when you are angry or relaxed? When anxiety arises, it becomes shallow and hectic, in calm moments it becomes deep and even. The exciting thing is that you can not only combat stress with breathing exercises – you can directly influence your nervous system and thus control your emotions. Here are some breathing techniques that can get you out of certain emotional states:
- For anxiety & panic attacks: Your body is on alert, your pulse is racing and your thoughts are spinning. Slow, conscious breathing signals to your nervous system that there is no real danger. Particularly effective: 5-5 breathing or prolonged exhalation.
- Anger & frustration: Anger brings the body up to operating temperature – blood pressure rises, muscles tense up. A simple technique to calm down again: Breathe deeply into your stomach (diaphragmatic breathing). This reduces the release of stress hormones and you regain control over your reactions.
- Exhaustion & lack of energy: Are you overcome by fatigue but coffee is not an option? A few conscious, deep breaths with prolonged exhalation will bring fresh oxygen into your system and wake you up – without any caffeine.
Breathwork is used in psychotherapy and trauma therapy for a reason. Targeted breathing exercises help with stress, you can release emotional blockages and bring the body out of survival mode. If you consciously use your own breathing, you can regulate anxiety and inner turmoil in the long term – anytime and anywhere.
Breathing exercises against stress & more – how to increase the effect
Breathing exercises to combat stress are a powerful tool – but why not go one step further? With the right atmosphere, you can intensify the effect of your breathing exercises. Small self-care hacks help you to get into relaxation mode more quickly and reduce stress in the long term – or prevent it from arising in the first place.
- Fragrances & essential oils – Fragrances directly influence your limbic system, the part of the brain responsible for emotions. Lavender, bergamot or sandalwood in aroma diffusers can enhance the relaxing effect of your breathing exercises.
- Heat for instant deep relaxation – Heat relaxes the muscles and signals safety to the body. A heating pad or hot water bottle combined with calm breathing literally melts away stress – perfect for the evening.
- Massage & muscle relaxation – Tension restricts breathing and keeps stress at bay. A gentle massage with a massage gun not only relaxes the muscles, but also the mind – ideal after a long day.
- Light & atmosphere – the right light influences your mood more than you think. A wellness light or a light therapy lamp can help you to relax and enhance the effect of your breathing exercises to combat stress.
Self-care and conscious breathing go hand in hand – and with the right atmosphere, relaxation feels even more natural. A little warmth, a pleasant fragrance, soft light – and perhaps the stress will dissolve all by itself. Treat yourself to some me-time, take a deep breath and let go.
Breathing exercises to combat stress – your shortcut to more inner peace
Stress cannot always be avoided – but you can control how your body reacts to it. Keep the breathing exercises against stress in mind – but also work on using them less and less. Your mindset determines how much stress triggers you. More calm, less overload. And if things do get hectic? Just breathe!
