The NHS-style counted breathing exercise
- 1
Sit or lie in a comfortable position, with your shoulders loose.
- 2
Let your breath flow deep down into your belly.
- 3
Breathe in gently and regularly through your nose, counting steadily from one to five.
- 4
Breathe out gently through your mouth, counting from one to five again.
- 5
Keep going for at least five minutes. If you cannot reach five at first, use a shorter count.
How do breathing exercises help with stress?
When you are stressed, your breathing often becomes faster and shallower. Slow, steady breathing gives your body a signal to settle, and gives your mind something simple to focus on.
1. The NHS counted breath
Sit or lie comfortably, let your breath flow deep down into your belly, and count from one to five as you breathe in and from one to five as you breathe out. The NHS suggests keeping this up for at least five minutes. You may not reach five at first, and that is fine.
2. A longer breath out
Some NHS services teach a longer out-breath: for example in for four counts and out for six. A longer out-breath is often easier to relax into.
3. Belly breathing
Rest a hand on your belly and breathe so that it, not your upper chest, does most of the moving. This tends to feel slower and deeper.
4. Box breathing
Breathe in for four, pause for four, breathe out for four, pause for four. Some NHS services teach this pattern. Skip the pauses if they feel uncomfortable.
What is a good breathing pattern for beginners?
Start with the NHS routine and keep it easy: in for a count of about five, out for a count of about five, for at least five minutes. If five feels too long, use three or four. The counts are a guide to help you slow down, not a target to hit.
Once that feels comfortable, try making the breath out slightly longer than the breath in, for example in for four and out for six. Many people find the longer breath out the most calming part.
What are the most common mistakes?
Breathing too deeply or too forcefully is the most common. It can leave you light-headed. Keep each breath gentle and quiet, as if you were smelling something delicate.
Other common slips are lifting your shoulders as you breathe in, holding your breath without realising, and expecting to feel calm straight away. If your shoulders rise, rest a hand on your belly and breathe so the hand moves instead.
How do you make breathing a daily habit?
Pick one regular moment and tie the exercise to it: when you wake up, when you sit on the train, or when you get into bed. Five minutes a day is enough to begin with. Short extra breaks, such as ten slow breaths before a difficult phone call, add up.
You do not need a quiet room. You can breathe slowly at your desk, in the car when parked, or standing in a queue.
Can you do breathing exercises lying down, standing or walking?
Yes. Sitting or lying with your shoulders loose is the easiest way to learn. Once you know the pattern, you can use it standing or walking slowly. Breathing combined with gentle movement is the basis of methods such as sophrology.
How will you know it is helping?
Notice small things: your shoulders sitting lower, a softer jaw, a slower heartbeat, or finding it easier to get to sleep. Some people feel a difference in a few minutes, while others need a couple of weeks of regular practice.
If your stress or anxiety is affecting daily life, breathing exercises are a useful tool, but they are not a replacement for support. Speak to your GP.
Who should take care?
Stop if you feel dizzy or light-headed, and go back to normal breathing. If you have a breathing condition such as asthma or COPD, or a heart condition, or you are pregnant, check with your GP or midwife before trying breath-holds.
If you like breathing combined with gentle movement, try our sophrology breathing exercise.
Common questions
How often should I do a breathing exercise?
Once or twice a day for a few minutes works well, and you can add short ones whenever you notice tension.
Why do I feel dizzy when I breathe deeply?
Breathing too hard or fast can leave you light-headed. Slow down, breathe more gently and stop if it continues.
Do breathing exercises work for anxiety?
Many people find slow breathing helps them feel calmer. It is one tool, not a treatment. If anxiety is affecting daily life, speak to your GP. See how to calm down quickly.
Is it better to breathe through the nose or the mouth?
The NHS routine suggests breathing in through your nose and out through your mouth. If that is uncomfortable, breathe in whichever way feels natural, as long as it is slow and gentle.