Three-Minute Reset
Arrive, steady the rhythm, then soften the out-breath.
A slightly longer pause that eases in gradually.
Evidence: Some evidenceStart
- Good for
- When you have a few minutes and want to come back to yourself before carrying on.
- Rhythm
- Gradual, changes as you go
- Feel
- Gentle
Go gently. Starts with your own natural breath. Nothing needs to be forced at any stage.
Want to know why this works?
It begins with simply noticing, then moves to an even rhythm, then lets the out-breath grow a little longer. Changing gradually tends to feel more comfortable than jumping straight to a slow pace.
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 of natural breathing; 5 cycles of 4 s in / 4 s out (40 s); 12 cycles of 4 s in / 6 s out (120 s). Total 180 s.