Based on a real incident

Recently, I had a conversation with one of my friends. He was calling me from his office, and our discussion slowly turned serious.

During our chat he told me about one of his colleagues who has been struggling both mentally and physically for a long time.

The Hidden Struggle Behind a “Normal” Life

My friend shared that his colleague had been preparing for government entrance examinations. He worked hard and even helped his friends during the exams.

His friends got selected and got good government jobs but he didn’t clear the exam. He regretted that why he helped his friends in the ongoing examination.

This happened more than two and a half years ago, yet the impact is still there.

Today, his friends are well-settled, respected, and secure.
But he is working as a small clerk in a remote area – a job he doesn’t enjoy.

Because of this situation:

• He feels constant pressure from his parents
• There is pressure to get married
• He has lost motivation to prepare again for exams
• He feels stuck and hopeless

When the Mind Starts Affecting the Body

Over time, his emotional stress began to show up as physical symptoms:

• Constant headaches
• Digestion problems
• Sudden sweating
• Heart palpitations without any clear reason

This kind of reaction is not unusual. Chronic stress and anxiety can lead to real physical symptoms — headaches, muscle tension, digestive problems, rapid heartbeat, and fatigue are common when the mind and body stay in stress mode for long periods.

A Simple 3-Minute Practice in the Office

When I heard this, I suggested trying something simple right there in the office.

I asked him to sit comfortably on his chair and guided him through a short meditation.

I said:

• Sit comfortably
• Gently relax your abdomen (stomach area)
• Observe your abdomen without judgment
• If you notice any tightness, soften it
• Breathe slowly and let your abdomen fill completely, like a water pot
• No force, just natural breathing

We did this for 2–3 minutes.

A Surprising Result

After the practice, he said something unexpected.

He said,
“I had a headache before this. Now it’s gone.”

In just a few minutes, his headache disappeared.

Why This Simple Practice Works

1. Deep Breathing Changes Your Body’s Chemistry

Deep abdominal breathing also known as diaphragmatic breathing engages the parasympathetic nervous system, which is responsible for relaxation and calm. It essentially tells your body, “We are safe now,” and reduces the fight-or-flight stress response.

2. Research Supports Its Effectiveness

Studies indicate that diaphragmatic breathing can actually lower anxiety scores and reduce physiological stress markers like heart rate and breathing rate.

This means it’s not just a placebo, there’s evidence that even short breathing practices can change how the nervous system responds.

3. It Helps with Physical Symptoms Too

Proper breathing increases oxygen intake, relaxes muscles, and can even improve digestion and blood pressure over time.

4. Breathing Shifts Focus Away From Worry

By focusing on breath and body sensations rather than anxious thoughts, the mind breaks out of rumination, a major trigger of ongoing anxiety symptoms.

When to Use This Practice

This simple breathing and awareness practice can help when:

• You get headaches without a clear reason
• Digestion feels disturbed
• Anxiety or panic comes suddenly
• Your body feels tense or restless

A Small Practice, A Big Difference

Sometimes, healing doesn’t require complicated techniques.
Just two to three minutes of focused breathing can create real change.

If you feel stressed, anxious, or physically tense, try this practice.
And if you know someone who is going through similar symptoms, share this with them—it might help them, too.