Breathe Better: The Simple Way to Reduce Stress
By Editorial Staff
Everyone experiences stress. A little stress can even be motivating, helping us meet deadlines or push through challenges. But when stress becomes constant, it can turn from a short-term reaction into a serious health risk.
Research shows that chronic stress doesn't just affect your mood – it can harm nearly every system in your body.
Research links long-term stress to higher risks of heart disease, type 2 diabetes, digestive problems, weakened immune response, memory issues, and even premature aging. Stress hormones like cortisol and adrenaline are meant to give you a quick burst of energy in emergencies, but when they stay elevated, they wear down the body. High blood pressure, increased inflammation, weight gain, and poor sleep are just some of the lasting effects.
The good news is that there's one powerful step you can take to reduce stress before it takes over: deep, mindful breathing. Most of us breathe shallowly from the chest without realizing it, especially when under pressure. This kind of breathing keeps the body in “alert mode,” which raises heart rate and blood pressure, fuels anxiety, and makes stress symptoms even worse.
Diaphragmatic breathing, sometimes called belly breathing, works in the opposite way. By drawing air deep into the lungs and engaging the diaphragm, it activates the body's natural relaxation response.
To try it, place one hand on your chest and the other on your stomach. Inhale slowly through your nose, focusing on moving the hand on your stomach while keeping the hand on your chest still. Then exhale gently through your mouth. Even a few minutes of this practice can calm your body and mind, and with daily use it can build resilience against future stress.
When stress does strike, it's important to handle it in ways that truly help instead of turning to habits that make things worse. Many people cope with stress by smoking, drinking alcohol, overeating, or even endlessly scrolling on their phone. While these might bring quick distraction, they only add to health problems and often increase stress in the long run.
Instead, experts recommend pairing mindful breathing with healthy activities like a short walk outside, gentle stretching, or simply stepping away from what's overwhelming you. Over time, building a toolkit of stress-relief habits can make it easier to stay calm when life gets hectic.
The bottom line: Stress is unavoidable, but the way you respond to it makes all the difference. By practicing diaphragmatic breathing and avoiding unhealthy coping strategies, you can protect your body, steady your mind, and give yourself the best chance at staying strong in the face of life's challenges.
