Back-to-School Stress? Just Breathe
As back-to-school season arrives (or is already in full swing for some), stress tends to creep in. Between last-minute school supply runs, shuttling one kid to dance and the other to tennis, and figuring out what’s for dinner, it’s easy to feel overwhelmed.
The good news? You don’t need a 60-minute yoga session or a long meditation practice to feel calmer. Simply focusing on your breath can lower stress and anxiety—and you can start feeling the benefits in as little as five minutes.
A systematic review published in the journal Brain Sciences analyzed 58 studies to see which breathwork practices were most effective. The findings:
Slow breathing was more effective than fast breathing for reducing stress.
At least 5 minutes per session—ideally repeated several times per week—worked best.
Human-voiced guidance (live or recorded) boosted the benefits.
Need help getting started? Apps can be a simple way to get some guidance when starting a breathwork practice. Below are a few possibilities that offer voice-guided breathing.
iBreathe - Relax and Breathe: Free with ads or $3.99 for premium without ads
Calm: Free for 7 days, then $79.99 per year
Headspace: $12.99 per month or $69.99 per year
5-Minute Stress-Relief Breathing
Based on findings from studies reviewed in Brain Sciences
Find a comfortable spot – Sit or lie down somewhere you can relax your shoulders.
Breathe in slowly – Inhale through your nose for a count of 4.
Exhale even slower – Breathe out through your mouth for a count of 6.
Repeat for at least 5 minutes – If your mind wanders, gently bring it back to the breath.
Use a guide if you can – A live instructor or recorded voice can help you stay focused.
Tip: Try 2–3 short breathing breaks throughout your day for lasting calm.