As Mental Health Awareness Month comes to a close, we are highlighting one of the most overlooked yet highly effective self-care practices for people living with diabetes: breath holding.

You may have already heard that deep breathing can help reduce stress. What many do not realize is that brief, gentle breath holding can further support nervous system regulation, stabilize blood sugar, and improve mental clarity.

How Breath Holding Helps

This simple practice helps the body build tolerance to carbon dioxide, which plays a powerful role in stress and blood sugar regulation. A calm nervous system helps regulate insulin and glucose while supporting clearer thinking and steadier emotions.

Over time, this practice can help:

• Lower cortisol
• Reduce anxiety by improving nervous system flexibility
• Improve emotional regulation and stress recovery
• Support insulin sensitivity and glucose control

Your Daily Breath Holding Routine

This five-minute self-care habit can be done anytime. Here’s how to begin:

1. Sit tall with relaxed shoulders and an upright spine
2. Inhale deeply through your nose
3. Exhale slowly and completely
4. After the exhale, gently hold your breath for 5 to 10 seconds
5. When your body signals, inhale again without forcing
6. Repeat for 5 rounds, increasing the hold slightly if comfortable

This teaches your body how to stay calm, even during slight discomfort. That ability carries over into moments of stress throughout your day.

Using Breath Holding for Control and Calm

“I had no idea something as simple as holding my breath could help me manage my stress so much better. I started doing it before big meetings and when I felt overwhelmed. Within minutes, I noticed I wasn’t reacting to stress the same way. I felt more in control of my diabetes, especially when I began experiencing fewer blood sugar swings. I finally felt like I had a tool to calm myself down anytime.”
— Michelle T., Group Coaching Client

Bonus Tip

Pairing breath holding with light, targeted movement can help reduce stress hormones, improve insulin response, and give your mind a sense of calm control.

👉 Read: 3 Easy Daily Movements to Calm Blood Sugar and Tension

Build a Self-Care Strategy That Fits Your Life

Your nervous system plays a central role in how your body responds to food, stress, and daily life. Most people living with diabetes do not realize how simple self-care habits like this can make a real difference in daily blood sugar and long-term health.

That is why I offer a complimentary Diabetes Wellness Connection Call. In this private conversation, we will:

• Identify the hidden stressors affecting your blood sugar
• Clarify your goals and the daily habits influencing your health
• Map out your best next step to reduce overwhelm and move forward

📅 Click here to schedule your free Connection Call

A calmer day begins with a clearer plan.

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.