Stress Relaxation Techniques You Can Do While On The Go

As simple as it sounds, one of the most effective stress relaxation techniques is to just take a deep breath…just breathe…

Quite honestly, I have found it to be the ONE relaxation technique that brings about the quickest stress relief, and can be utilized anytime you are coping with stress.

stress reduction breathing

For as stressful and challenging as life can be, how comforting to know that one of the best stress solutions is one that the body does so naturally...just breathe.

Why bother with stress relaxation techniques?

With chronic stress or anxiety, the body’s natural response is to breathe less deeply and more quickly. These responses are normal for the sympathetic nervous system, or the “fight or flight” response.

Functioning out of the relaxation response, or parasympathetic nervous system, gives the body a chance to rest and rejuvenate…to be in balance. It is when the body spends more time in balance that we function the best.

The benefits of invoking the relaxation response MORE often throughout each day are important:
  • Increases oxygen intake
  • Increases the release of toxins
  • Increases over all health functioning
  • Increases energy
  • Increases focus and concentration
  • Increases productivity

  • Reduces anxiety
  • Reduces heart rate
  • Reduces blood pressure
  • Reduces fatigue
  • Reduces muscle tension and pain
The body can’t run out of both “systems” at the same time; it’s either from the sympathetic (stress) or parasympathetic (relaxation).

The more you can give your body a chance to relax by operating out of the relaxation response, the better you will be able to manage your stress, and improve your health.

Stress relaxation techniques for healthy breath work

Simply put, taking a few slow deep breaths will automatically shift you from the stress response into the relaxation response.

My basic caveat with any relaxation technique is to:

“meet yourself where you are at”.

So, if doing any stress relaxation techniques feel like they are too much work or actually add to your current stress or anxiety, then modify it to the point that you can start to feel relaxed while doing it.

Ideal body position for healthy breath work:

The most important stress relaxation technique to keep in mind is to be relaxed…don’t create more stress for yourself by being in a position that makes you uncomfortable.

If standing or sitting,
  • Be aware of your body posture
  • Keep your spine as straight as you can, or as is comfortable
  • Have both feet flat on the floor
If lying down,
  • Make sure your body is in a comfortable position
  • If possible, place a pillow or blanket under the back of the knees to reduce any pressure on the lower back
  • If lying on the back is not possible, it’s okay to be on your side

Healthy deep breathing guidelines

Everyone has his/her own unique breathing capacity that will feel natural as you inhale; don’t push yourself beyond this point.

Each breath should be done slowly. It might be helpful to count slowly up to your own capacity, i.e. the usually range is 3-6 seconds.

The number of seconds it takes for you to inhale should be the same amount of seconds for the exhale. The goal is to have the same slow rhythm on the inhale as the exhale.

Stress Relaxation Techniques Contact Banner - Click Here

Stress relaxation techniques for healthy deep breathing

  • Place your hands on your belly so your hands cover the belly button area.

  • As you begin to inhale, you can actually see your belly “push” away from the body.

  • You can see your hands being moved away from the body when this is being done properly. Initially, if it feels awkward you are probably doing it correctly.

  • Breath in slowly and gently to the count that is comfortable for your body (usually between 3-6 seconds).

  • The exhale should also be slow and gentle and be done to the same count as the inhale.

  • As you exhale, the belly comes back in towards your body. You can see your hands come back towards your body. At the end of the exhale, try to release all the air that is in the lungs before you begin your next breath

Number of repetitions

Try to allow yourself time to do 3-5 repetitions of the inhale/exhale cycle. Or, continue to do healthy deep breathing until you can physically feel your body relaxing and less stressed.

Help is on the way

It is important to become more aware of your reactions to the stressors in your life. And, it is equally important to become aware of stress relaxation techniques that you CAN and WANT to integrate into your life to create more balance.

We breathe without thought throughout the minutes of each day.

Now, you can be more in control over HOW you are using your breath to bring balance, rest, and rejuvenation to control your stress.

Share Your Tips, and Ask Questions Too

There are lots of ways of reducing stress. If you have discovered a way that works for you, please share it here. Or, if you have a question about ways to reduce stress, I am glad to answer them here.

Enter the Title of Your Stress Tip or Question

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

How can release stress by doing simple relaxation techniques? Not rated yet
How can I release stress by doing simple relaxation techniques?

Mark, thank you for the question. The intent of stress relaxation techniques is …

Parasympathetic response to stress Not rated yet
Can you explain more about the parasympathetic response to stress? Thx.

With pleasure. Thank you for asking. Both the stress response (sympathetic …

Chief cause of stress? Not rated yet
I feel like I don't really understand what causes my stress. What do you think is the chief cause of stress? Thx.

Joe, thank you for the question. …

best inhale exhale ratio relaxation Not rated yet
What do you think are the best inhale exhale ratio for relaxation?

I don't think there is a "specific" ratio for the best inhale/exhale ratio. …

Does everyone have stress in their life? Not rated yet
Does everyone have stress in their life, or is it just me?

Yes, everyone has stress in their lives. It is a natural part of being a human. As …

Benefits of squeeze ball Not rated yet
I'm thinking about buying a squeeze ball, but I need to figure out if it can help me or not?

Thank you for your question. I'm not clear on what …

Emotional seizures? Not rated yet
My adult son had his first seizure activity when he was 32, about 5 years ago now. It occured shortly after his father was diagnosed with cancer. He …

Can listening to music cause stress? Not rated yet
I listen to a lot of different kinds of music. Does that cause stress?

Thanks for the question, Mary.

My honest answer is, "Yes, if it causes …

Click here to write your own.

For more information, please see:

Control My Stress -- Let me teach you more stress relaxation techniques as we work together to control your stress.

Holiday Stress Tips -- The most important top 5 holiday stress tips to know about.

Music And Stress Relief -- Don’t go another day without knowing these top 5 things to know about music and stress relief.

Return From Stress Relaxation Techniques To Coping With Stress Home

Pay it forward!

There a lot of people who have become overwhelmed by stress and how to get rid of it. I can understand this feeling. But it does not mean that good information is NOT out there. It is.

Please help a friend or loved one by sharing this information with them. Email this link to them or submit this page to your Tweet account, or Facebook or your favorite social bookmarking or networking site. Use the links below to pay it forward.

Looking for a specific topic?
Search for it here:

site search by freefind advanced

Stress Tip Of The Day!

Learning how to become aware of the power of your perceptions is the key to your quest of stress management anxiety reduction techniques that will work for you.

- FREE -
Control My Stress
stress management tools!

control my stress logo


“Ms. Churchill is the unique health care worker everyone hopes to encounter, but rarely does. She has an extraordinary gift that allows her to do much more than diagnose and treat.”
Abbie K. – Minneapolis

K., age 45, is a long term chronically PTSD disabled patient. She has had daily headaches for 20 years. Two weeks ago she reported that she had had 4 days of pain free time, and was having the exceedingly odd sensation of "smiling all the time". She and Cathi have made extraordinary fast progress together.
Dr. Cole

I referred C.L., age mid-forties, to see Cathi after a life of suffering the post traumatic stress disorder of parental sexual abuse over many years of her childhood, with major dysfunctions of alcohol and drug abuse, and with the disabling symptoms of migraine that have for more than twenty years become chronic.

She has lived with daily headaches that have not responded to any of the several drugs which have benefited many such suffering patients. She has needed chronic opiate treatment of her chronic pain syndrome.

In the few weeks that Cathi has worked with her, C.L. has begun to experience days without pain, periods of happiness, and a reduction in her opiate dosage requirements that represent a breakthrough in her stalled-out life as a single mom raising a teen-age daughter with only social security income resources.
Dr. Racer

“I first met Cathi Churchill eight years ago when she effectively helped my work unit through the stress of a hospital-wide layoff. I was impressed with her clear-minded approach and willingness to listen.”
Andy R.

N., age 60, is a hard driving attorney twenty year patient of mine who hit the wall with chronic fatigue four years ago, and began to realize she had to learn to rest. She recovered enough to return to her workaholic lifestyle when she was stopped by a herniated cervical disc and resumption of her chronic colitis.

Working with Cathi, she is discovering "the way she does life" and learning to make choices about it. She came in last week, having "danced until dawn". She is learning to dialogue with her body in effective ways.
Dr. Cole

“I stumbled upon Cathi after my recent heart attack that was brought on by stress. I was scared of having another one, and didn’t know what to do. I had lost hope. Working with her has changed my life. I’m so grateful."
Debbie – Canada

M.S., a woman in her late forties with progressively more and more disabling rheumatoid arthritis since childhood, whose most recent problems have arisen over the last two to three years as complications of immunosuppressive therapy for her disease. The complications have been associated with the severely disabling chronic pain of recurrent herpes neuralgia for more than three years, and for the past 15 months, recurrent osteomyelitis in her right lower mandible.

The second, more alarming (even life-threatening) problem has caused months of diagnostic and therapy confusion among her many consultants, three successive resections of the bone over the last six to eight months, and the still ongoing threat of more relapses of the smoldering bone infection and chronic pain only made bearable by chronic, massive doses of opiates.

In the few months since M. began to work with Cathi with several modalities: stress management, therapeutic touch, guided imaging, and others, her life has become more livable, as she has become able to bear the pain and the discouragement of unresolved disease.

She has relied on many of the methods for maintaining hope and getting through overwhelming discouragement by using the inner resources she has learned with Cathi.

My hope as her primary physician, is that Cathi and M. will be able to continue to work together to maintain that inner strength and hope as she faces yet more months of pain, and further repeated surgery.

Thank you for the healing guidance you've been able to give her thus far.
Dr. Racer

“I sought out the help of Cathi during my divorce, and found her to be an insightful and compassionate coach. Her ability to see deep into the heart of an emotionally stressful problem is, I believe, unique and I would highly recommend her service to anyone.”
P.R. – Brooklyn Center

S., age 48, is a Laotian patient of mine with 15 years of chronic abdominal pain. She has had an extensive medical worked up, and nothing ever worked. Cathi saw her over several months.

S. has improved! Cathi established a trusting relationship with her, and helped her to effectively break through her wall of silence and grief about her son's mental illness, and taught her how to "change her thinking".

S. now comes in smiling, notes some unusual continued symptoms, but no longer has chronic abdominal disabling pain.
Dr. Cole

“Control My Stress is so amazing. I want to thank you, again, for such a valuable resource.”

coping with stress logo