“Remember to breathe” is something oft recommended by therapists, yogis, psych nurses, and here’s a detailed page from a public health medical site. The BC Health Guide describes, step-by-step, three breathing techniques sure to lower your stress response. Cortisol, adrenaline, acetylcholine, and other neurochemicals are released in panic and severe stress states. Longer exposure contributes to depression, cardiovascular disease and stress effects on systems throughout the body.

Practice a relaxation exercise (like these three) to actively reduce stress when you need it. Breathe; it’s the easiest wellness self-care of all.

[step five of five of roll breathing]… Practise breathing in and out in this manner for 3 to 5 minutes. Notice that the movement of your abdomen and chest is like rolling waves rising and falling in a rhythmic motion.

Practise roll breathing daily for several weeks until you can do it almost anywhere, providing you with an instant relaxation tool any time you need one.

Learn more: Breathing exercises for relaxation