4 Simple Breathing Exercises to Calm Down in Minutes

When you're stressed, your breathing becomes fast and shallow. Slowing it down sends a signal to your body that it's safe, helping your heart rate and muscle tension settle. These exercises are free, take a few minutes and can be done anywhere.

1. Belly breathing

Place one hand on your belly. Breathe in slowly through your nose for about four seconds, letting your belly rise. Breathe out gently through your mouth for about six seconds. Repeat for two to five minutes.

2. Box breathing

1. Breathe in for 4 seconds.
2. Hold for 4 seconds.
3. Breathe out for 4 seconds.
4. Hold for 4 seconds.

Repeat for four rounds. It's often used to stay calm under pressure.

3. Extended exhale

Inhale for 4 seconds and exhale for 6 to 8 seconds. Longer exhales activate your body's relaxation response.

4. Sigh breathing

Take a normal breath in, then a second small sip of air on top, and let it all out in a long sigh. Two or three of these can ease tension fast.

Tips

• Sit or lie comfortably and let your shoulders drop.
• Keep the breath gentle. Never force it.
• Stop if you feel dizzy, and return to normal breathing.

Make it a habit

Practise once a day when you're calm so the technique is ready when you need it.