Breathing as a self-care practice—also called breathwork or conscious breathing—is the deliberate control of your breath to support your physical and mental well-being.

It’s effective because it works fast. Changing how you breathe can instantly change how your body responds to stress. It signals your nervous system to relax, helping you feel more grounded and in control.

Incorporating breathing into your daily routine can lead to real benefits, including:

• Reduced stress
• Improved focus and clarity
• Better emotional control
• A feeling of relaxation
• More energy
• Improved sleep quality

You can use breathing techniques as part of a daily routine, or as a self-settling strategy when things feel overwhelming.

Tips for building a breathing practice

There’s no one-size-fits-all approach — experiment with different breathing techniques and see what works best for you.

• Be consistent. Like any self-care practice, breathing works best when it becomes a habit. The more you practise, the more your nervous system learns to return to a calm state after stress.
• Use it in the moment. Deep breathing can help you settle during or after a stressful interaction. It's a great tool to help control your emotions.
• Make it part of your workday. Think you don’t have time? Even ten seconds of deep breathing can help reset your nervous system. Try it while washing your hands, walking between rooms, or on a quick break.
• Remember, it’s subtle. No one will notice you’re doing it. Breathing is natural—which makes it the perfect “anytime, anywhere” self-care strategy.

Breathing isn’t just good for stress — it can also help reduce the risk of burnout over time. It’s simple, free, and always available.

Ways to practise breathing

Not sure where to start? Try one of these techniques:

• Deep breathing: Inhale deeply for a count of four, hold for four, exhale for four. Repeat a few times.
• 4-7-8 breathing: Inhale for four seconds, hold for seven, exhale for eight.
• Box breathing: Inhale, hold, exhale, and hold again — four seconds each.
• Diaphragmatic breathing: Breathe deep into your belly (not your chest), encouraging full oxygen exchange.