Breathwork for stress management

Breathwork is a simple way of using your breath to influence how you feel. By consciously changing your breathing pattern, you can help your body relax and respond differently to stress. Unlike mindfulness or meditation, where you observe your experience, breathwork is more active – you are intentionally guiding your breath to create a shift in your mental, emotional and physical state.

It has its roots in practices like yoga, but you don’t need prior experience or do any additional physical activity to get started. Many people find breathwork a helpful and accessible way to manage stress and anxiety, especially if they don’t find traditional meditation right for them.

To learn more about how stress affects MS and why managing it matters, see our stress management page.

How breathwork can help

You may notice that your breathing changes depending on how you feel – for example, it may become faster when you’re stressed or slower when you’re calm.

Breathwork works by using this connection in reverse. By slowing or changing your breathing, you can help your body settle and feel more relaxed.

Many people find breathwork helpful for:

• managing stress and anxiety.
• calming the body in difficult moments.
• improving focus and clarity.
• supporting relaxation and sleep.

Some research suggests that controlled breathing techniques may help regulate the body’s stress response. This can include changes in heart rate, blood pressure and stress hormones, as well as supporting relaxation and sleep.

For people living with multiple sclerosis, this can be particularly helpful in managing emotional stress and physical symptoms such as muscle tension.

How to get started

You don’t need much to begin. Even a few minutes of conscious breathing can make a difference.

A helpful place to start is to notice how you’re breathing naturally and then gently adjust to what some people call ‘optimal breathing’. This is based on three simple ideas:

• Breathe through your nose where possible.
• Let your belly expand as you breathe in (rather than your chest lifting).
• Slow your breathing down so it feels steady and comfortable.

This short video guide from advanced breathwork facilitator Veronique Gauthier-Simmons explains more.

When to use breathwork

You might find breathwork helpful:

• during moments of stress.
• before sleep.
• when you need to refocus.
• alongside meditation or mindfulness.

If breathwork doesn’t feel right

Breathwork doesn’t suit everyone – and that’s okay.

You might prefer:

• mindfulness (LINK TBC)
• mindful meditation (LINK TBC)
• other activities that reduce stress for you. See this guide for ideas (link to 30 days stress management guide).

Building it into your routine

If you find breathwork helpful, you might want to make it part of your daily routine. You can build breathwork into your day by:

• practising for a few minutes at a time.
• using it when you feel stressed.
• combining it with other approaches.

Learn more about making habits stick in our ‘Change your life for life’ section.

Key points

• Breathwork is a simple way to influence how you feel.
• Changing your breathing can help your body relax.
• You can start with just a few minutes.
• There’s no single “right” technique – find what works for you.

Breathwork is a simple tool you can use at any time. Start with what feels manageable and build it into your day.