Back to Routines
Stressmorning5 min
5-Minute Deep Breathing
Deep breathing activates your parasympathetic nervous system, lowering cortisol and heart rate. Just 5 minutes of intentional breathing can reduce anxiety by up to 40% and set a calm tone for your entire day.
Step-by-Step Guide
- 1
Sit comfortably with feet flat on the floor
- 2
Close your eyes, place one hand on your chest
- 3
Breathe in for 4 counts through your nose
- 4
Hold for 4 counts
- 5
Exhale for 6 counts through your mouth
- 6
Repeat for 5 minutes
Pro Tips
- •Do this before checking your phone
- •Set a gentle timer with a soft chime
- •Pair with lavender essential oil for extra calm
Benefits
Reduced cortisol
Lower heart rate
Mental clarity
Better focus
Ready to Add This to Your Routine?
Take our assessment to get a personalized routine plan