Slow breathing for everyday stress: a pause without forcing it

A 2018 systematic review covering 15 studies in healthy adults examined slow breathing, at fewer than 10 cycles per minute. It links this practice to increased heart rate variability, changes in brain activity, and more reported calm and comfort. The mechanisms remain debated.

A 2023 meta-analysis pooled 12 randomized trials and 785 adults. Breathing exercises were associated with lower perceived stress than in control groups, with a small to moderate effect (g = -0.35). Effects on anxiety and depressive symptoms were comparable. Most studies carried a moderate risk of bias, and the authors call for avoiding overenthusiasm.

In a 2023 remote trial conducted over a month, five minutes a day of "cyclic sighing," which emphasizes a long exhale, improved mood more than five minutes of mindfulness meditation.

This method draws on advice from the NHS, the UK health service.

1. 01Sit in a chair that supports your back, feet flat on the floor, or lie down. Loosen any restrictive clothing.
2. 02Let the air sink down into your belly as far as is comfortable, without forcing it.
3. 03Breathe in gently through your nose if possible, then breathe out calmly through your mouth.
4. 04If it helps, count slowly from 1 to 5 on the inhale, then 1 to 5 on the exhale. You may not reach 5 at first.
5. 05Continue for about five minutes.

If counting makes you tense, drop the numbers and simply follow the movement of the air. An exhale that's a bit longer than the inhale is often perceived as calming.

The best time is one you can repeat: before a meeting, after a commute, when closing the laptop. A short, regular practice holds up better than a long session saved for bad days only. Simply notice what changes: shoulder tension, restlessness, ability to concentrate. A session with no noticeable effect isn't a failure.

Slow breathing pairs well with progressive muscle relaxation or active micro-breaks at work. It doesn't replace sleep, physical activity, or support from people close to you.

Breathing too hard, too fast, or too deeply can cause dizziness, tingling, or a sensation of breathlessness. If that happens, return to natural breathing and sit down. Methods involving prolonged breath-holding or deliberate hyperventilation aren't necessary for relaxation and can feel unpleasant.