Decades of scientific research on breathing suggest that, when we relax, lengthen, and slow our breathing, we can unwind the tension in our nervous system that creates anxiety and irritation. In one recent study, researchers found that slow diaphragmatic breathing (belly breathing) led to enhanced mood, increased focus, and significantly lower levels of the stress hormone cortisol.

This research—and practical experience—indicate that your breath is like an inner portal to a state of calm. It’s perhaps the most powerful way to interrupt thoughts about the past and future that lead to tension and resentment. Each inhale and exhale, after all, isn’t happening tomorrow or next year (the way thoughts might jump ahead). You’re breathing right now. 

How can you bring slow belly breathing into your daily life? Notice those moments when you get triggered. Use these moments as a cue to slow down your breathing. A good rule of thumb here is to strive for five-count breaths (five counts in, five counts out). Then, bring your attention to where you’re breathing. See if you sense the subtle rising and falling of your abdomen with each inhale and exhale.