3 Ways to Reduce Stress by Changing How You Breathe

By Niyati Patel

When stressors wear us down, we feel worried and anxious, and our breathing becomes shallow and strained. In those moments, if we can change the way we breathe, we can change how we feel. 

In order to breathe deeply, here is a simple tip to get to diaphragmatic breathing quickly. Raise your arms above your shoulders, and this position makes our breathing deeper instantly. 

Diaphragmatic breathing stimulates the vagus nerve, which is responsible for activating the parasympathetic nervous system. It is our “rest and digest” system which keeps us calm, restful, processes digestion, and helps us sleep. It also restores our inner resources of strength and stability. 

Here are 3 positions you can easily hold for up to 3 breaths or longer (each breath is one inhale and one exhale). You will feel the bottom of your ribs gently move in and out.

1. Arms overhead

2. Arms in a goal-post position

3. Hands behind the head/neck

In my experience, these positions are great for waking up in the morning, during the after-lunch slack or to relax at the end of the day. Times when you feel agitated, frustrated or anxious, also qualify to raise your arms up to create space to breathe and work through the situation with more calm and ease.