Breathing: your 60-second anti-stress break

When pressure rises, your breathing gets short and fast without you noticing. By slowing it on purpose, you send your brain a calming message. It's simple, discreet and works anywhere.

The easiest method

Breathe in gently through your nose while counting, hold briefly, then breathe out even more slowly through your mouth. Repeat a few times, focusing on the air moving in and out. The idea is to make the out-breath longer than the in-breath.

Use it before speaking up, a match or a tense moment at home. Nobody notices and you regain control in a minute. The more you practice when calm, the more it works under pressure.

It isn't magic

Breathing helps you find calm, but it doesn't replace support if you're struggling. If anxiety comes back often, talk to a health professional or a helpline. You deserve support.