Self-Care Counselling: A Simple Breathing Exercise to Alleviate Stress and Tension

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Self-care counselling is a proactive approach to managing daily stress before it becomes overwhelming. One of the most accessible self-care techniques you can practise anywhere—including at your desk during a workday in Ontario—is a short, rhythmic breathing exercise designed to alleviate stress and tension. It takes only a few minutes and requires no special equipment or training.

A person can benefit from being cognizant of their self-care at any time throughout the day. The multitude of stress factors that come with everyday life, no matter how trivial they may seem, can easily pile up and take a toll on your wellbeing. For many people, working with a regulated health professional such as a Registered Psychotherapist or Registered Social Worker can help identify when stress is becoming unmanageable. But between sessions, simple self-care practices like the one below can help you recentre.

How to Alleviate Stress and Tension with a Breathing Exercise

Luckily, there is an easy exercise that you can do to help alleviate stress and tension. It only takes a few minutes and it involves steady, rhythmic breathing that can be done anywhere. In fact, you can try the following activity in the middle of your workday if you start to feel overwhelmed by your tasks, or even if you just need to recentre yourself.

Step 1: Sit Comfortably and Close Your Eyes

Make sure you’re sitting comfortably, then close your eyes.

Step 2: Inhale Slowly for Two Seconds

For two seconds, breathe in slowly through your mouth while being aware of the feeling of your chest expanding as your lungs fill with air.

Step 3: Exhale Slowly for Four Seconds

For four seconds, breathe out slowly through your mouth while being aware of the feeling of your lungs deflating, letting the air escape.

Repeat these three steps for two or three minutes, making sure to concentrate on the sensation of your lungs expanding and contracting. This will help you relax and recentre yourself.

When to Seek Professional Support

While self-care techniques like this breathing exercise can help alleviate everyday stress, they are not a substitute for professional support when stress becomes chronic or interferes with your daily functioning. If you find that stress is affecting your sleep, relationships, or ability to work, speaking with a counsellor at one of our Bayridge Counselling Centres locations across Ontario may help. Our team includes Registered Psychotherapists, Registered Social Workers, and other regulated health professionals who can work with you to develop a personalized stress management plan.

For more strategies, read our guide on 15 Ways You Can Manage Your Stress or learn about the impact of stress on your brain.