One-Minute Reset

Six slow breaths with a soft, longer out-breath.

A small pause you can fit between two things.

Evidence: Early evidence

Start

Good for: Between meetings or classes, before replying to a difficult message, any time you need a short pause.
Rhythm: In 4 · Out 6
Feel: Gentle

Go gently. If the out-breath feels long, choose the quicker pace. Comfort matters more than the count.

Want to know why this works?

Breathing a little more slowly, with an unhurried out-breath, gives your attention one simple thing to follow. Many people find that settling, even in a minute.

Show breathing science

Patterns that let the out-breath be a little longer have shown promise in early research. The studied pattern differs from ours, and no single ratio has been shown to be best.

Early evidence: Promising but limited or indirect research.

Sources

Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895 (opens in a new tab)
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)

The evidence

Technical timing

4 s inhale, 6 s exhale, 6 cycles (60 s). About 6 breaths per minute.