Choose a safe, quiet moment between tasks when you can stop what you are doing. Sit comfortably with your feet supported, or use another position that suits you. The purpose is to practise a manageable pause, not to make stress disappear immediately or achieve a perfect breathing pattern.
Notice your breathing and let it become gentle and unforced. You can breathe in through your nose and out through your mouth if that feels comfortable. Avoid taking very large breaths, holding your breath or forcing a rhythm. If focusing on breathing feels unpleasant, stop and choose another calming activity.
Try the pause at an ordinary time, rather than saving it only for a crisis. It might fit after finishing paperwork or before starting a new task. Notice whether it helps you feel more settled, and adjust the setting or duration if needed.
Breathing practice is one option alongside rest, movement, support and addressing the source of stress. It is not a substitute for assessment of new physical symptoms or persistent distress. Ask for help when stress repeatedly affects sleep, relationships or your ability to manage daily life.
Discuss persistent anxiety or distress with a clinician. Do not assume new chest pain or breathlessness is stress. Call 112 for severe symptoms or immediate danger, including inability to keep yourself safe.
This article is general health information and does not replace an individual medical assessment, diagnosis or treatment plan.