Deep and slow breathing exercises help reduce stress by activating the body’s relaxation response. Breathing where the exhale is longer than the inhale, helps slow the heart rate, and reduces blood pressure and tension in the body.

A common breathing exercise is the 4-7-8 method. This breathing exercise involves breathing in for 4 seconds, holding the breath for 7 seconds, and breathing out for 8 seconds.

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4-7-8 method:

Breathe in for 4 seconds

Hold the breath for 7 seconds

Breathe out for 8 seconds

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Box breathing:

Breathe in for 4 seconds

Hold the breath for 4 seconds

Breathe out for 4 seconds

Hold the breath for 4 seconds




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