The Power of Breathing

Stress doesn’t just live in your head. It shows up in your body, especially your heart. When you’re stressed, your heart beats faster and your body goes into “fight or flight” mode releasing hormones. In healthcare, supporting heart health isn’t only about medicine or exercise; it’s also about helping people manage stress in simple, everyday ways.

Healthcare professionals often talk about how chronic stress can raise blood pressure and cause heart-related problems over time. That’s why breathing and grounding techniques are used widely to manage stress. Techniques like square breathing (breathe in 4, hold 4, out 4, hold 4) or help slow the heart rate and send a signal of safety to the body. These tools are simple, free, and powerful. Learning how to calm yourself is a real healthcare skill that helps people heal and stay healthy.

Your Task:

You are going to design your own de-stressing technique that helps calm the heart. Imagine you’re creating something a healthcare worker could share with a patient, student, or family member.

Step 1: Think of a moment when stress hits hard (before a test, during an argument, or when you feel overwhelmed).

Step 2: Give your technique a name and write clear steps someone else could follow. Keep it to 3 to 5 steps max.

Your Submission: Include your technique name with steps and when you’d use it.

Example:

• Name: “Locker Reset”

• 1) Put both feet on the floor. 2) Breathe in for 4, out for 6, three times.

• I’d use it in the morning and before Math class when I’m feeling the most stressful.

Image Courtesy: Surrey Schools

This Skillbuilder is part of American Heart Month.