How to ease Anxiety/Stress ?

Several studies (Laborde et al., 2017; Tharion et al., 2011; Lehrer et al., 2003) have shown the benefits of breathing techniques. Today, I’ll share with you a technique that stands out, and that you can start prior to your therapeutical journey :

1. The 365 Method – also known as cardiac coherence

• 3 times a day

• 6 breaths per minute → Inhale slowly for 5 seconds – hold for 1 – exhale slowly for 5 seconds

• For 5 minutes

This technique is simple to integrate into your routine. Its main goal is to activate your parasympathetic nervous system, which calms the heart rate, lowers cortisol levels (the stress hormone), and improves your ability to process emotional information.

Known benefits include:

How to practise it:

• Reduction in stress and anxiety levels

• Improved emotional regulation and mental clarity

• Better sleep quality

• Lowered blood pressure

• Enhanced heart rate variability (HRV), a marker of resilience

• Improved focus and cognitive performance

  I usually recommend practising it in the morning, midday, and evening. The key, however, is to adapt it to your lifestyle—you can do it while walking to work, during a lunch break, or before sleep. What matters most is consistency.

  It’s also important to bear in mind that breathing techniques are tools for stabilisation. They can be soothing in overwhelming moments and may ease symptoms, but they are not a substitute for deeper therapeutic work, which remains essential for core treatment.