Breathing into Stress
Stress can make us feel overwhelmed and anxious. This quick breathing exercise can help you find some space and respond to stress in a more skillful way.
Try 14 days freeBetter mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.
Hello, it's Eve here. Welcome to this short mindful breathing exercise for those moments where you feel overwhelmed by stress. So let's begin by taking a big, deep breath in through the nose and then out through the mouth. Just to help settle us into this exercise. There is a lot about life that can cause us to feel stressed, and very often that list is long. And if you're feeling particularly stressed right now, I'm sorry. For the next few minutes, let's try to set that list aside if we can. So in this exercise, we're going to do a very simple breathing exercise together. Deep breathing helps to send a signal to the brain that we are okay. It activates the calming centers of the body which helps to create some space. A space in which we can choose to respond to our stress in a more skillful way. Often taking a moment before we react to stressful situations can make all the difference. So getting comfortable wherever you are sitting, taking a moment to feel the contact of your body on the chair or the surface beneath you. That sense of your body being held and supported. The feet on the floor. And you can close your eyes if that feels right for you, or just adopting a soft downward gaze. So first bringing the attention to the breath. Noticing where you feel it. Perhaps in the nose, the throat, the chest, or the diaphragm. And we're going to be taking some deep breaths in through the nose for four, holding it for four, and then breathing out the mouth for six. And with the out-breath you can even let out a sigh. Also that it's loud enough that you can hear the breath. So let's begin. Taking a big deep breath in for four, two, three, four. Hold it for four, two, three, four. Now breathing out the mouth for six, two, three, four, five, six. That's great. So deep breath in for four, two, three, four. And holding it for four, two, three, four. And breathing out for six, two, three, four, five, six. One more time. Deep breath in for four, two, three, four. Holding for four, two, three, four. And then out for six, two, three, four, five, six. One final deep breath in for four, two, three, four. Holding for four, two, three, four. And out for six, two, three, four, five, six. That is great. Thank you for doing that with me. So gently allowing your breathing to return to its natural rate and rhythm. You did really great. So connecting in with the different points of contact in the body, the feet on the floor, the back pressing against the chair, the hands in the lap. Opening the eyes if you had them closed, and taking in the whole space that you're in, Making note of all the different physical objects. Perhaps taking in what is outside as well if...
Details
About your teachers
- More about Andy
A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.
- More about Eve
Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.
- More about Dora
As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.
- More about Kessonga
Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.
- More about Rosie
Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.
Your lifelong guide to better mental health
Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.
Try 14 days freeLook after your mind
Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges
Science-backed
Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being
Explore 1000+ expert-led exercises
Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.
Member reviews
Hear from some of our members
Your app brings so much peace and tolerance to our home.
Rachel
UK
Changing my thoughts has allowed me to change my life.
Davide
London
The stress and loneliness courses … taught me how to comfort myself.
Alicia
Canada
Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.
Keri
UK
- © 2024 Headspace Inc.
- Terms & conditions
- Privacy policy
- Consumer Health Data
- Your privacy choices
- CA Privacy Notice