Breathing exercises for stress relief

A two-minute reset

The fastest stress reset for most people is simple: inhale comfortably through the nose and exhale a little longer than you inhale.

Try 4 seconds in and 6 seconds out for 2 minutes. Keep shoulders down and let the exhale be quiet.

• Before work: Use it before opening email or messages.
• After conflict: Use it after a tense conversation before replying.
• During breaks: Use it as a screen-free reset between tasks.

Why consistency matters

A single session can feel helpful, but the real value is training a familiar path back to calm. Repetition makes the practice easier to access under pressure.

The app can remind you to practice before the stressful part of the day, not only after it starts.

Choose the right pattern

If you like structure, use box breathing. If holds feel uncomfortable, use coherent breathing. If stress is high, skip holds and make the exhale longer.

The best stress-relief technique is the one that feels sustainable.