Therapy · Mind · 5 minutes, any time · Free
Slow breathing for stress
A few minutes of slow, deep breathing calms the body's stress response. Use it when anxious, angry or unable to sleep.
When we are stressed we breathe fast and shallow. Breathing slowly and deeply from the belly sends the body a signal to relax: the heart slows and muscles loosen. It costs nothing, needs no equipment and can be done anywhere.
How to do it
- Sit or lie comfortably, with your feet flat on the floor if sitting.
- Put one hand on your chest and one on your belly.
- Breathe in gently through your nose for a count of 4, letting your belly rise.
- Breathe out slowly through your mouth for a count of 6.
- Keep going for 3 to 5 minutes, without forcing the breath.
- Many find it helps to pray or repeat a verse as they breathe, for example "Be still, and know that I am God" (Psalm 46:10).
Take care
If you feel dizzy, breathe normally for a while. Breathing exercises help with everyday stress; if anxiety or panic is frequent, please take the Anxiety check or talk to someone.
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