Sunday is a great day of the week to pause, rest, and reset to enter your week calm, cool, and collected. Simply taking a moment to meditate, be present, and focus on yourself are some methods we’ll cover in this series. According to the American Heart Association (AHA), evidence shows that meditation like this can help with stress, anxiety, and even high blood pressure.

Today’s stress-relief activity is belly breathing. Though it sounds simple, the Department of Veteran’s Affairs recommends belly breathing in situations that can be stressful, like when waiting at the doctor’s office. It’s not too tricky—they recommend this five-step approach:

“ Belly breathing, also known as diaphragmatic breathing, is beneficial for everyone ”

1. Sit straight up in your chair and relax your upper body

2. Inhale through your nose and imagine the air filling up your belly

3. Exhale

4. Each time you inhale, increase the rise of your belly as you inhale more deeply

5. Repeat as many times as you want

Belly breathing, also known as diaphragmatic breathing, is beneficial for everyone, according to Harvard Health Publishing. It encourages full oxygen exchange, slows the heartbeat, and can lower or stabilize blood pressure. Try belly breathing a few times a week. Mindfulness increases with more practice.