5 Minute Deep Breathing Exercises to Calm Your Nervous System

Mental health experts agree that regular exercises can train your brain to let go of stress, stop over thinking and shift focus to the present moment. If you're looking for quick, effective ways to reduce anxiety, we’ve put together a series of five minute exercises that are perfect for a busy schedule. Incorporating these daily can help reduce worry and foster a sense of calm.

Deep Breathing

Deep breathing is one of the simplest ways to relax and center your mind. The process involves taking slow, deep breaths to activate the parasympathetic nervous system, which calms the body and reduces stress.

How to do it:

1. Sit or lie down in a comfortable position.
2. Inhale deeply through your nose for a count of 4.
3. Hold your breath for a count of 4.
4. Exhale slowly through your mouth for a count of 4.
5. Repeat for 5 minutes.

The focus on breathing helps interrupt the cycle of anxious thoughts and promotes relaxation.