Breathe comfortably, without forcing it. There is no number to achieve.
Get comfortable
The NHS suggests gentle breathing for stressful moments: find a comfortable position, rest your feet if seated, then breathe in through your nose and out through your mouth without forcing it. Counting slowly to five can help, but it is not a target. The suggested exercise lasts around five minutes.
If this feels uncomfortable, return to your usual breathing. A pause can also mean sitting quietly without trying to control your breath.
Make the next step smaller
Our organisational suggestion: afterwards, write down one action within your control. “Send a message to ask for more time” is more specific than “fix my stress”. You may also choose not to add anything to your list right now.
Have a sentence ready: “I feel overwhelmed today. Can we decide together what can wait?” This is not a clinical technique, simply a way to open a conversation.
When to seek support
The NHS advises seeking help if you are struggling to cope with stress or things you try are not helping. A professional can help you consider your circumstances and the available support.
Do not ask a breathing exercise to solve a lasting difficulty on its own. To prepare for a conversation, note what has become difficult in everyday life and what help you need now.
Sources & further reading
Public sources consulted for this synthesis. Organisational ideas and example wording are Malade’s suggestions. Some links are in French.
General information for adults, not a diagnosis or personalised medical advice. Launch edition: no independent clinical review is claimed.