Some breathing techniques help to reduce stress. In particular some researches suggest that:

• focusing on longer exhaling because it reduces heart rate and blood pressure. A typical cycle is breathing in through the nose for 4 seconds and exhaling for 8 seconds.
• using the diaphragm properly because it reduces heart rate and blood pressure and stimulates the vagus nerve that activates the relaxation response. To practice diaphragmatic breathing:
  1. Place one hand on your chest and one on your belly.
  2. Inhale through the nose for about 4 seconds filling the belly first and the chest later.
  3. Hold your breath for a couple of seconds.
  4. Exhale very slowly through your mouth for about 6-8 seconds being sure to empty the belly.

Related Questions:

Related Topics:

• How to respond to stress
• Health

References

• Ease anxiety and stress: Take a (belly) breather | 2022 | Matthew Solan | Harvard Health Publishing
• Learning diaphragmatic breathing | 2016 | Harvard Health Publishing