Feeling stressed or overwhelmed? Try this quick breathing exercise

Can a simple breathing exercise change our mood? Purpose and Performance Coach, Mark Whittle, says it can. Join us every week for productivity hacks, lifestyle changes and tools to help you through the rest of lockdown. 

Our breath is the most valuable tool we have available to us. It is our life source, yet we take it for granted even though it’s right under our nose! 

On average, we breathe 24,000 times a day. Ask yourself, how many of those breaths you are consciously aware of? 

Interestingly, our breathe changes with our emotions and our mood.

Feeling stressed? Our breath becomes short and moves to our chest and shoulders. Feeling relaxed? Our breath becomes deep and moves into our belly. 

Crucially though, we can use this knowledge to take back control of our breath and change how we feel.

The breathing exercise you need to try…

Studies have shown that as little as six full deep breaths, inhaling all the way to the top of our lungs and exhaling all the way to the bottom of our lungs, shifts the physiology in our bodies enough to reduce anxiety and the feeling of stress and boosts our energy levels. 

So the next time you are starting the day with a huge to do list and feel stressed and overwhelmed, are about to deliver that all important pitch and feel a bit nervous, or are waiting to join your 100th zoom call of the day with little energy left, give yourself 90 seconds to take six full, deep breaths and then go again.

Mark+Whittle_Take+Flight_long Mark Whittle is a purpose, performance and lifestyle coach. 

Mark is also hosts one of the UK’s leading podcasts – Take Flight – featuring over 100 episodes with the worlds greatest minds and performers. 

Having lived with mental health himself, Mark vulnerably shares his own experience in an attempt to inspire others to open up themselves, rather than suffer in silence.

Related Healthista Content:

 The gratitude fix – 5 steps to being more grateful to make you happier every day

How to be happier: 5 tips this happiness guru wants you to know about

How emotional regulation can make you happier everyday – the therapist’s guide

Creating healthy habits for 2021 – daily tips from leading behaviour change expert

< Back

Also in this week’s magazine

8 healthy habits to help transform your mood (and your life!) FEATURED
Mood and Mind

8 healthy habits to help transform your mood (and your life!)

The right healthy habits can transform your mood (and your life!). Life Coach Lewis Raymond-Taylor, reveals 8 habits to practice daily

Health rituals – who needs them Spoiler YOU probably, here’s why... FEAT

Health rituals – who needs them? Spoiler: YOU probably, here’s why…

Health rituals can offer some comfort in times of stress and crisis. A range of experts explain why rituals are the well-being tools we all need right now

7 benefits of taking a ‘brain break’ FEATURE
Mood and Mind

Feeling burned out? 7 benefits of taking a ‘brain break’

If you are feeling burned out, it may be time to take a 'brain break'. Coaching Trainer Liam James Collins, explains the seven benefits of rest

3 ways to speak to your partner about their mental health FEATURED
Mood and Mind

3 ways to speak to your partner about their mental health

Can’t get your other half to open up? Try these 3 mental health tips for a happier, harmonious relationship with your partner

How To Find Your Inner Confidence And Keep It FEATURED
Mood and Mind

How to boost your self esteem and find your inner confidence

Jim Rees aka the Emotional Intelligence Guru and Author of Vicious Cycle reveals how we can boost our self esteem and find our inner confidence

12 ways to tackle stress and anxiety FEATURED
Expert Chat

12 ways to tackle stress and anxiety

Feeling out of control and unable to cope? Healthista spoke to the experts who reveal 12 strategies that WORK to help tackle stress and anxiety

Latest Video Series


Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.


STOP - Healthista needs you!

Tell us what content you want more of...

MenopauseFitness VideosPost-partum careSexual wellness