How to Reduce Stress or Anxiety in 1 Minute

[fa icon="calendar"] Feb 21, 2018 10:22:51 PM / by Dale Allen

Dale Allen

Looking for a way to keep calm and stay balanced during conflict? Want a simple way to soothe away tension during a stressful work day?  Need a break to refocus your attention?  

Here’s a one-minute breathing exercise that will help. Guaranteed.


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4 corner breathing is a simple way to calm yourself and enjoy more clarity - in minutes. This type of conscious breathing relaxes the nervous system, which is on high alert from the daily demands of work and life.


You can practice this mindful breathing exercise anytime, anywhere. If you are in your office, enjoy sitting tall in your chair, both feet on the floor, arms resting on your lap.  Then, it’s just four simple breath segments done to a count of four.

  1. Beginning in the top left corner, inhale (for a count of four), let your belly expand, then your chest, as you take your gaze across to the circle in the right-hand corner. 
  2. Hold your breath gently for a count of four.
  3. Exhale, starting with your belly, then your chest, for a count of four as you move your gaze to the lower right-hand corner.
  4. Hold for a count of four.
  5. Inhale (belly then chest, for a count of four) as you take your gaze across to the circle in the bottom left-hand corner.
  6. Hold your breath gently for a count of four.
  7. Exhale as you move your gaze back to the upper left-hand corner for a count of four.
  8. Repeat as many times as you like until you reach a relaxed state.

Bonus: Repeat the exercise saying “relax”, in your mind, every time you exhale.

Feels good doesn’t it?!


For deeper learning on how to work through stress and tension in healthy ways, join other leaders in the Ultimate Leadership Experience: a conscious leadership training course in Ottawa/Gatineau, Canada, that will positively change how you manage daily pressures and demands and achieve results with others. We guarantee it!


Reserve Your Spot Today!

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Topics: Confidence, Leadership, stress

Dale Allen

Written by Dale Allen

Dale Allen is CEO of The Leadership Group. She inspires individuals to challenge their boundaries of human potential, and coaches them as they identify their next level of personal excellence and chart a path to achieving it.