IS IT POSSIBLE TO LOWER STRESS LEVELS IN JUST 5 MINUTES A DAY?

The short answer is: yes.

However, in my experience, jumping straight into a stress management technique without really understanding what stress is can limit its effectiveness. Even if the technique helps a little, you may be missing out on its full potential.

I only realised this in hindsight. Months of hospital appointments and anxiously waiting for test results were hugely stressful experiences—but it was much later that I understood how much chronic stress may have contributed to my health challenges in the first place. That realisation became my motivation to learn more about stress, how it affects us, and how we can genuinely support our bodies.

So, what is stress?

When we say we’re “stressed”, what’s actually happening is that the body has activated its stress response. This is a primitive, physiological reaction designed to protect us from danger—think being chased by a wild animal.

To help us survive, the heart rate increases, muscles tense and strengthen, and mental focus sharpens. At the same time, systems not essential for immediate survival—such as digestion, immune function, growth, and reproduction—are temporarily downregulated to conserve energy.

In modern life, the “threats” are very different: running late, traffic, work pressure, difficult conversations, or even losing internet connection at a crucial moment. Although these situations aren’t life-threatening, the body responds to them in exactly the same way. This is why everyday stress can lead to palpitations, tight shoulders, shallow breathing, and mental overload.

When this response is triggered repeatedly, day after day, it can gradually chip away at our health.

Feeling out of control

One of the challenges with stress is that symptoms often build slowly and subtly. By the time we notice them, we may already feel overwhelmed or out of control—which, in itself, adds to the stress.

The basis of effective stress management is helping us to regain that sense of control, and this is where deep breathing becomes such a powerful tool.

The body’s natural antidote

The natural counterbalance to the stress response is the relaxation response—a state of deep rest in which heart rate, blood pressure, breathing rate, and muscle tension all decrease.

In the past, once the danger had passed, the body would naturally return to this calmer state. In modern life, however, we often move straight from one stressor to the next, without ever allowing the nervous system to fully settle. If we can notice the stress building, then we can use deep, conscious breathing to activate this relaxation response ourselves.

Why deep breathing works

Breathing slowly and deeply into the abdomen (often called “belly breathing”) can:

• Lower blood pressure

• Slow the heart rate

• Encourage muscular relaxation

• Improve oxygen delivery to the brain

• Support the release of feel-good chemicals such as endorphins

In short, it’s a simple, accessible way to signal safety to the nervous system—and it can be practised almost anywhere.

Like any skill, it does take practice. Many of us have developed shallow or inefficient breathing habits over time, so re-learning how to breathe well is a gradual process. Even just five minutes a day can make a meaningful difference.

5 tips to make your breathing practice effective

1. Take time to understand why deep breathing helps — knowledge builds commitment

2. Practise daily, even if only for five minutes, so the technique becomes second nature

3. Choose a quiet, comfortable space and make it feel inviting

4. Drink a glass of water before you begin

5. Turn off phones, laptops, and notifications — five minutes of uninterrupted time is powerful

A gentle challenge

I invite you to practise deep breathing for five minutes a day for the next three weeks. Before each session, note how you’re feeling — a word, symbol, or short phrase is enough. Afterward, jot down how you feel again. Then, at the end of the three weeks, take a moment to reflect on what’s changed.

When we learn to work with the breath rather than ignore it, the effects can be quietly transformational.

When you own your breath, nobody can steal your peace.