Five Quiet Minutes
Ease in with an even rhythm, then a softer out-breath.
A longer pause for a calmer stretch of the day.
Evidence: Some evidenceStart
- Good for
- When you can set aside five minutes.
- Rhythm
- Gradual, changes as you go
- Feel
- Gentle
Go gently. You can stop or slow down at any point.
Want to know why this works?
Starting with an even rhythm and gradually lengthening the out-breath is a gentle way into slower breathing.
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
20 s natural breathing; 5 cycles of 4/4 (40 s); 24 cycles of 4/6 (240 s). Total 300 s.