Even Breath
Four in, four out. Simple and balanced.
A steady, familiar rhythm for when you are mostly okay.
Evidence: Some evidenceChoose a length
- Good for
- A good first exercise, or a short pause when you are feeling okay.
- Rhythm
- In 4 · Out 4
- Feel
- Gentle
Go gently. If four counts feels slow for you, the quicker pace is fine.
Want to know why this works?
An even rhythm is easy to follow and gives the mind a simple pattern to rest on.
Show breathing science
Research on slow, paced breathing suggests it can help some people feel less stressed. Studies are mostly small and effects are modest, so it is best thought of as one useful tool among many.
Some evidence: Randomised trials suggest modest benefit; studies are small.
Sources
- Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports. 2023;13:432. doi:10.1038/s41598-022-27247-y (opens in a new tab)
- Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. 2018;12:353. doi:10.3389/fnhum.2018.00353 (opens in a new tab)
- Laborde S, Allen MS, Borges U, et al. Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews. 2022;138:104711. doi:10.1016/j.neubiorev.2022.104711 (opens in a new tab)
Technical timing
4 s inhale, 4 s exhale (8 s cycle, 7.5 breaths per minute).