Deep Breathing for Stress Relief; Deep Breathing for Anxiety Relief

You may wonder if you can do some deep breathing for stress relief at your desk in the middle of the day and the answer is, Yes, you can even do deep breathing for anxiety relief. Doing stress relief exercises while at your desk is so inconspicuous, no one even know you’re taking a break, except you. The thing is, if you are used to running on adrenaline you might not even know you are stressed or anxious. That’s ok at the beginning.  Just insert these techniques – deep breathing for stress relief (or deep breathing for anxiety relief) into your day routinely and benefit from the outcome.

Step 1

Sit down comfortably, and put your feet flat on the floor. Notice your bum in the chair. Feel yourself being solid and present.

Step 2

Take a few normal breaths, and notice what your body does. Do your shoulders rise? Do you hold your breath? Does your abdomen expand when you breath in? Do you breathe in through your nose or mouth? It’s ok.

Step 3

Switch it up so you’re breathing in through your nose for 5 and out through your mouth for 5. Just count to 5, while breathing in through your nose. Then count to 5 while breathing out through your mouth.

Step 4

In your imagination, locate the lowest point of your spine, like that that point between your butt cheeks, or way low down on the small of your back.  Breathe “into that spot”.

Do it the same way; breathing in for a count of 5 into that spot, as if the air is flowing into a hole in your lower back. And then breath out through your mouth for a count of 5, as if the air is flowing out of that hole in your lower back.

This lowest point of your spine is one of the deepest places you can breath from, so I like to start there with deep breathing exercises.

Step 5

Repeat this exercise for 10-20 breaths at least once per day. If you notice yourself feeling anxious or stressed out, repeat. It takes approximately 1 minute to do 10 breaths.

One could engage in this exercise every 30 minutes, for maximum benefit!


This step is optional for those who wish to practice this for longer – like the length of a piece. If you want to listen to music, go ahead and put your headphones on to some classical music, binaural beats, nature sounds or jazz. I am not trying to dictate musical style to you, but put something on you would put on for a baby trying to sleep.

If you have any comments, questions or requests, please write them in the comments section. I am happy to help you to de-stress in any way I can.

Keep up the good work!

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