Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Transform stress into calm, do try these breathing hacks.
Photo by Freepik
It directly affects the autonomic nervous system, fight or flight vs. rest and digest.
Photo by Freepik
Inhale–hold–exhale–hold (each for 4s). Promotes immediate relaxation and clarity.
Photo by Freepik
The belly expands on inhaling, which improves lung capacity, posture, and digestion.
Photo by Freepik
Inhale one nostril, exhale the other. Balances the brain hemispheres.
Photo by Freepik
Inhale 4s, hold 7s, exhale 8s. It lowers heart rate and helps you drift into a restful sleep.
Photo by Freepik
Inhale for 3–4 counts, exhale for same. Great for reducing anxiety in public scenarios.
Photo by Freepik
Try each technique 1–2 times a day (morning and evening, ideally); over time, stress resilience increases.
Photo by Freepik
After 2 weeks, many report lower anxiety, better focus, and improved sleep patterns.
Photo by Freepik
Use calm, headspace or breathing reminders to keep consistency.
Photo by Freepik
Start now, take 5 mindful breaths, and see the difference in how you feel.
Photo by Freepik
Photo by Freepik
Here's what to read next