Intentional Breathing for Stress
-
- August 11, 2025
Stress – something we are all exposed to at some point in our lives.
What causes stress?
Causes of stress vary from person to person. Some people experience high levels of emotional stress. Coming from trauma, abuse, or chronic overwhelm/fear. Some live in physical stress. Injuries/overexertion, chronic pain. Others experience physiological stress from acute /chronic illness, poor nutrition, erratic sleeping patterns, increased blood loss, and dehydration. Environmental stress is yet another form of stress that stems from, but is not limited to, pollution/air quality, water quality, toxic body care, cleaning products, pesticides, and EMF (electromagnetic frequency). Then there is the most insidious form of stress (in my opinion), labeled background stress. Ongoing cortisol (the stress hormone) is consistently dumped into our bodies from chronic stress, trauma, or overwhelm that goes unchecked. That is the key to background stress. Trauma, overwhelm, fear that goes unchecked.
No one experiences stress in the same way. But those who struggle with symptoms from stress will see similarities play out in their lives. From weight gain and insomnia to depression. Even chronic illnesses exacerbate when under stress.
The truth is, whatever you may be struggling with in your life, it will worsen when the stress increases.
We can differentiate the type, reason, or purpose of the stress in our minds, but the body doesn’t. To it, stress is stress is stress is stress.
What can you do about it?
The fact is that ignoring stress (as many people do) does not seem to make it go away. In fact, in most cases, it just gets worse. This cycle will naturally lead to a concentration of background stress that inevitably begins to affect many areas of your life.
This is where having specific stress reduction techniques comes into play.
What are stress reduction techniques? I am so glad you asked.
They are specific and regular actions you employ consistently to reduce the stress in your life.
Stress may seem overwhelming and impossible to get under control, but that is just not true. It does, however, have to be a prioritized routine you choose for both dealing with the acute stress that comes up from just being alive and the cumulative effect of the ongoing or chronic stress you’re experiencing on the regular.
Stress reduction techniques can help you better cope with stress at any time. This is not a magic pill, and life still happens, but those who consciously reduce their stress in real time reap the benefits of a calmer lifestyle. More connection to their body, wisdom, and creativity. More possibilities and opportunities in their day-to-day living.
When you consciously deal with your stress… You are starting a functional process to acknowledge the importance of that. You open the floodgates to your real purpose, to your genius, and your true path.
There are a few effective stress reduction techniques I employ regularly, and encourage my clients to do the same. Today, let’s talk about breathing.
Did you know that simple breathing techniques can reduce the stress you are feeling in your body?
I am not talking just regular ole breathing here. I am speaking about full and deep belly breaths. When you inhale through your nose, bring that breath down through your spine and towards the seat of your pants. You are opening your chest and filling your entire belly with your breath. You can even feel this whole area expand as you place your hands gently over your belly as you rhythmically breathe. Go ahead and try it now.
You see, rhythmic breathing calms your whole being. It helps you ease back into your body when you feel overwhelmed, scared, triggered, or in pain. That is why it helps with injuries, childbirth, and even trauma.
You can control a lot more in your life by simply breathing through it.
There are several effective ways to breathe. Here are two favorites that you can try right now or connect to the next time you feel stress bubbling up.
5.5.7 Breathing and Box Breathing.
For 5.5.7 Breathing, take a deep and full belly breath in for a count of 5. Hold that breath for a count of 5. Slowly and intentionally let your breath out for a count of 7. Try this for about 10 rounds, then re-evaluate.
With Box Breathing, take a full, deep belly breath in for the count of 4. Hold your breath for another count of 4. Release your breath out for a count of 4. Then hold at the end for the final count of 4. Again, try about 10 rounds of this, then check in with yourself and see how you feel.
Now, wasn’t that easy? You probably already knew how effective deep breathing can be, and perhaps just needed a little reminder.
Whatever type of breathing you resonate with, it will help you de-stress and calm your body, fast!
References:
Cece James is a Board Certified Holistic Health Practitioner and Certified Clinical EFT Practitioner.She has been helping people feel better in their bodies and lives for over 2 decades. Sign up for Cece’s echat newsletter at her website www.cecejames.com
Image by Tiểu Minh from Pixabay
- About the Author
- Latest Posts
Cece James BS, HHP, CAWK, Clinical EFT Certified Practitioner , Certified Toxicity & Detox Specialist
Cece James is the founder of the Institute for Healing and Holistic Living. She has been in the field of health and wellness for almost 3 decades. She is passionate about her mission to bring healing strategies to others and create a loving culture of self-care.
Cece supports individuals and families facing chronic illness or other health challenges as well as empowers those who are interested in learning to navigate the terrain of whole foods, holistic lifestyle, supplements and the use of various natural remedies.
She truly believes that everyone has what they need to heal inside them right now. Through experience and conversation, she explores the various ways in which a holistic lifestyle can enrich and integrate into any current view of health and thus optimize ones true balance and vitality.
