Guided technique · Breathing · 2–5 min

Slow breathing

Breathing slowly — around five or six breaths a minute — with the out-breath a little longer than the in-breath. Here: in for four, out for six.

Level: Beginner · Free — no account needed to read

Breathing slowly — around five or six breaths a minute — with the out-breath a little longer than the in-breath. Here: in for four, out for six.

Why it may help

A slow, long exhale engages the part of the nervous system that helps the body settle, slowing the heart and easing tension. It is one of the few parts of the stress response you can steer directly.

When to use it

• before a stressful moment — a call, an exam, a hard conversation
• when you notice your breathing is fast and shallow
• as part of winding down before sleep

Helps with

• Stress
• Calming down
• Before sleep

How to do it

1. Sit or stand comfortably. Let your shoulders drop and rest one hand on your stomach if you like.
2. Breathe gently through your nose. Follow the circle: in for four, out slowly for six, as if through a straw.
3. Let your breathing return to normal and notice how your body feels now. (about 20 seconds)

Breathing pace: in for 4 seconds, out for 6 — 12 rounds.

What the evidence says

Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.

What was found

Reviews of slow-breathing and breathwork trials find small to moderate short-term reductions in stress and anxiety, and clear effects on heart rate and relaxation.

What is uncertain

Studies vary a lot in how they teach breathing and how long people practise, so the best pace and length are not settled, and long-term effects are less clear.

Who it may not suit

If slow breathing makes you dizzy or more anxious, breathe more gently or stop. People with breathing or heart conditions may want to check with a professional first.

Where this comes from: Slow-breathing and breathwork research; Stress physiology research; WHO “Doing What Matters in Times of Stress”.

Afterwards, ask yourself

What did you notice in your body after a couple of minutes of slow breathing?