Breathing Exercises for Stress: 6 Simple Techniques

Slow, controlled breathing is one of the simplest ways to feel calmer when you are stressed. Breathing more slowly than usual - often around five or six breaths a minute, with a long, gentle exhale - is linked in studies to greater relaxation and less anxiety. A few minutes a day is enough to start, and you can do it anywhere.

Why slow breathing helps

Breathing is automatic, but you can also control it. Under stress, breathing tends to get faster and shallower as part of the fight-or-flight response. Slowing it down deliberately works in the other direction.

A 2018 systematic review in Frontiers in Human Neuroscience looked at studies of slow breathing (fewer than 10 breaths a minute) in healthy adults. It found links to higher heart rate variability, a sign of more activity in the calming (parasympathetic) branch of the nervous system, along with feelings of relaxation and lower anxiety and anger. The authors also noted that the studies were small and varied, so the evidence is promising rather than settled.

A 2023 randomized trial from Stanford compared four 5-minute daily practices over a month. All of them improved mood and reduced anxiety. A technique called cyclic sighing, which stresses a long exhale, gave the largest lift in positive mood and the biggest drop in breathing rate compared with mindfulness meditation.

Before you start

• Sit or lie down somewhere comfortable. Let your shoulders drop.
• Breathe gently. You should never feel strained or out of breath.
• If you feel dizzy or light-headed, stop and breathe normally.
• If you have a lung or heart condition, or are pregnant, check with your doctor before trying techniques that involve holding your breath.

1. Slow belly breathing

This is the NHS's basic exercise for stress and a good place to begin.

1. Let your breath flow down into your belly, only as deep as is comfortable.
2. Breathe in through your nose, gently and steadily, counting to 5 if that helps.
3. Breathe out through your mouth, counting to 5 again.
4. Keep going for at least 5 minutes.

It may take a while to reach a count of 5. That is fine - start where you are.

2. Diaphragmatic breathing

This version, described by Cleveland Clinic, teaches you to breathe with your diaphragm rather than your upper chest.

1. Lie on your back with your knees bent, or sit in a chair.
2. Put one hand on your upper chest and the other just below your ribs.
3. Breathe in slowly through your nose so your belly rises. Keep the hand on your chest as still as you can.
4. Tighten your stomach muscles gently and breathe out through pursed lips, letting your belly fall.

Cleveland Clinic suggests 5 to 10 minutes, a few times a day, building up as it gets easier.

3. Paced breathing at about six breaths a minute

Sometimes called resonance or coherent breathing, this simply means a slow, even rhythm with no pauses.

1. Breathe in through your nose for about 4 to 5 seconds.
2. Breathe out for about 5 to 6 seconds.
3. Repeat for 5 to 10 minutes.

If that feels too slow, use shorter counts and lengthen them over time. An exhale slightly longer than the inhale often feels most calming.

4. Cyclic sighing

This was the standout practice in the Stanford trial.

1. Breathe in through your nose until your lungs feel comfortably full.
2. Take a second, short sip of air through your nose to top up.
3. Breathe out slowly and fully through your mouth, making the exhale longer than both inhales together.
4. Repeat for about 5 minutes.

5. Box breathing

Box breathing uses four equal steps, which gives a busy mind something to focus on.

1. Breathe in for a count of 4.
2. Hold gently for 4.
3. Breathe out for 4.
4. Hold gently for 4, then repeat for a few minutes.

If the holds feel uncomfortable, shorten them or leave them out.

6. Pursed-lip breathing

This technique slows your breathing by lengthening the exhale. It is also often taught to people who get short of breath.

1. Sit with your neck and shoulders relaxed.
2. With your mouth closed, breathe in gently through your nose for about 2 seconds.
3. Purse your lips as if you were about to whistle or cool a hot drink.
4. Breathe out slowly through your lips for 4 seconds or longer.

When to practice

• At a set time each day. The NHS notes that regular practice gives the most benefit. Morning or lunchtime works well for many people.
• When stress starts to rise, before it builds.
• Before bed, as part of winding down. Slow breathing will not fix a sleep problem on its own, but it can make it easier to relax.

Building the habit

1. Start with 2 to 5 minutes. A short session you do every day beats a long one you skip.
2. Attach it to something you already do, such as your morning coffee or getting into bed.
3. Pick one technique and stick with it for a week or two before trying another.
4. Set a reminder if you tend to forget.

What breathing exercises cannot do

Breathing exercises are a helpful self-care tool, not a treatment for anxiety disorders, panic attacks, depression or any medical condition. If stress or anxiety is affecting your daily life, talk to a doctor or mental health professional. Our guide to what stress is and how it affects your health covers when to seek help. If you have sudden shortness of breath or chest pain, get urgent medical care.

Breathing practice in FitRest

FitRest includes a guided breathing practice on iPhone, along with optional breathing reminders to help you make it a daily habit. Breathing practice is not part of the Apple Watch app. You can find it alongside the water, caffeine, glucose and blood pressure logs on the health logs page.

Sources

• NHS - Breathing exercises for stress
• Zaccaro et al., Frontiers in Human Neuroscience (2018) - How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing
• Balban et al., Cell Reports Medicine (2023) - Brief structured respiration practices enhance mood and reduce physiological arousal
• Cleveland Clinic - Diaphragmatic Breathing
• Cleveland Clinic - Pursed-Lip Breathing