#Breathingexercises

A renowned trauma therapist has shared two fast, easy-to-do exercises that can help ease anxiety within seconds, promising immediate help for those feeling overwhelmed by stress or nerves. The recommendations come at a time when more Thais are seeking quick, accessible ways to manage their daily mental health—whether nervously anticipating a major presentation at work or dreading a challenging conversation at home. The latest guidance was highlighted on the US “Today” show by a doctor of trauma therapy and author, who stressed both the simplicity and effectiveness of these techniques, making them highly relevant for Thai readers navigating the pressures of modern life (Today.com).

A brief, guided breathing exercise can significantly improve our ability to regulate negative emotions, according to a new study published in the journal Psychological Reports. The findings suggest that as little as three minutes of “box breathing”—a simple technique involving slow, measured inhales, holds, and exhales—may offer a fast, accessible strategy to calm the mind, reduce agitation, and enhance self-control in the face of everyday stress.

Emotional regulation lies at the heart of mental wellbeing, influencing how we cope with life’s inevitable challenges. For many Thais, navigating emotional ups and downs is an essential part of maintaining family harmony, workplace productivity, and community life. The latest research offers hope for those seeking alternatives to medication or long-term therapy by demonstrating that even short, intentional breathing sessions can have immediate and measurable impacts on mood and resilience.