Four breathing exercises for stress, and when to use each

Breathing is the one part of the body’s stress response that you can take over on purpose. You cannot slow your heart by deciding to, but you can slow your breath, and the heart and nervous system tend to follow. That is why almost every calming technique starts here.

There are many named exercises. In practice they are variations on two ideas: breathe more slowly, and make the out-breath at least as long as the in-breath. Here are four worth knowing.

1. The extended exhale

How: breathe in for a count of four, out for a count of six. No holds.

Best for: anywhere, any time. It is invisible, so you can do it in a meeting or on a train.

This is the simplest of the four, and it carries the core idea. Your heart rate rises slightly on each in-breath and falls slightly on each out-breath, so spending longer breathing out leans the body toward rest. If you remember only one exercise, make it this one.

2. Coherent breathing

How: breathe in for five, out for five. About six breaths a minute.

Best for: a daily practice, and longer sessions of five to twenty minutes.

Also called resonance breathing, this is slow, even breathing with no holds. A rate of around six breaths a minute is the one most often used in research on slow breathing. It is gentle enough to keep up for a long time. Try it on the coherent breathing timer.

3. Box breathing

How: in for four, hold for four, out for four, hold for four.

Best for: steadying yourself before something demanding.

The holds slow the cycle right down, and counting four equal sides gives a racing mind a job. It tends to leave people calm and alert, which is why it suits the minutes before a presentation or a difficult conversation. There is a box breathing timer and a full guide.

4. 4-7-8 breathing

How: in for four, hold for seven, out for eight.

Best for: winding down in the evening.

This has the longest out-breath of the four and is the most sedating. Start with four rounds, since it can make you lightheaded at first. Use the 4-7-8 timer or read the full guide.

How to choose

• In the middle of something, and need to settle quickly? Extended exhale.
• Want a daily practice? Coherent breathing.
• About to do something difficult? Box breathing.
• Trying to switch off at night? 4-7-8.

If breath holds make you uncomfortable, stay with the first two. They do most of the work.

Getting the most from any of them

• Breathe through your nose if you can, at least on the in-breath.
• Keep the breath an ordinary size. Slower, not bigger. Deep, forceful breaths are what cause dizziness.
• Let the belly move. A hand on your stomach should rise as you breathe in.
• Give it two minutes. One slow breath helps a little. Two minutes helps much more.

What the evidence says

Studies of slow breathing fairly consistently find that it reduces feelings of stress and shifts the body toward a calmer state in the short term. The named patterns have been compared with each other far less, so nobody can honestly tell you that one is proven best. Choose the one that feels comfortable and that you will actually use.

A sensible caution

Breathing exercises help with everyday stress. They are not a treatment for anxiety disorders, panic attacks or other health conditions, and if stress is overwhelming or constant, please speak to a doctor. If you are pregnant, or have a heart or lung condition, check with your doctor before practicing breath holds.