Gentle Slow Breathing

Slightly slower than usual, and never strained.

An easy, general-purpose calming rhythm.

Evidence: Some evidence

Choose a length

Start · 1 min Start · 3 min Start · 5 min Start · 10 min

Good for: When you feel worried or unsettled and want something steady but not demanding.
Rhythm: In 4 · Out 5
Feel: Gentle

Go gently. Keep each breath about the size it wants to be. Slower does not mean bigger.

Want to know why this works?

Slowing the breath a little, without making it bigger, is one of the most studied ways people use breathing to manage stress.

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)

The evidence

Technical timing

4 s inhale, 5 s exhale (9 s cycle, about 6.7 breaths per minute).