A five-minute breathing routine for stress

When you feel stressed, your breathing gets fast and shallow, up in your chest. Slowing it down on purpose is one of the quickest ways to feel a bit calmer. That is why breathing exercises for stress are so popular: they are free, they take a few minutes, and you can do them at your desk, on the bus or in bed.

Below you will find a simple 5 minute breathing exercise you can start today, five well-known techniques explained step by step, a table to help you pick one, and a few honest words on what breathing can and cannot do.

Why breathing exercises help with stress

Stress switches on your body's "fight or flight" response. Your heart beats faster, your muscles tense and you breathe quicker. That is useful if you need to run for a bus. It is not so useful in a meeting or at 2am.

Breathing is one of the few parts of that system you can control directly. When you breathe slowly, and especially when you make the out-breath longer than the in-breath, your heart rate tends to drop a little and your body shifts towards its "rest and digest" mode. Many people notice they feel steadier within a minute or two.

What does the research say? Studies suggest slow breathing can lower stress and anxiety in the moment, and some find that regular practice helps mood over a few weeks. For example, a 2023 Stanford study of about 100 people found that five minutes a day of slow "cyclic sighing" lifted mood a little more than five minutes of mindfulness meditation. But most breathing studies are small and short, so think of it as a helpful tool, not a cure.

Before you start: how to sit and breathe

You do not need a mat, an app or a quiet room. A few basics help, though.

• Sit comfortably with your back fairly straight and your feet on the floor. Or lie on your back with your knees bent.
• Drop your shoulders and unclench your jaw. Most of us hold stress there without noticing.
• Breathe in through your nose if you can. It slows the breath down naturally. Out through the nose or mouth is fine.
• Use your belly. Rest one hand on your chest and one on your belly. When you breathe in, the belly hand should move more than the chest hand.
• Keep it gentle. The counts below are a guide. If a count feels too long, make it shorter. You should never feel like you are gasping.

The 5 minute breathing exercise (step by step)

This routine mixes three simple techniques so it does not get boring. Set a timer for 5 minutes, or just count roughly. It does not have to be exact.

1. Settle (about 30 seconds). Sit down, close your eyes or look at one spot on the floor. Notice how you are breathing right now, without changing it.
2. Two physiological sighs (about 30 seconds). Breathe in through your nose, then take a second short sip of air on top. Now breathe out slowly through your mouth until your lungs feel empty. Do this twice.
3. Belly breathing with a long exhale (2 minutes). One hand on your belly. Breathe in through your nose for a count of 4, feeling your belly rise. Breathe out slowly for a count of 6, feeling it fall. At this pace you are doing about 6 breaths a minute, so roughly 12 breaths.
4. Box breathing (1 minute 30 seconds). Breathe in for 4, hold for 4, breathe out for 4, hold for 4. That is one box. Do about five or six.
5. Come back (30 seconds). Let your breathing go back to normal. Notice your shoulders, your jaw and your hands. Open your eyes and carry on with your day.

If your mind wanders, and it will, that is normal. Just notice it and go back to counting. That is the whole exercise. You are not doing it wrong.

Short on time? Steps 2 and 3 alone take about 90 seconds and still help.

Five breathing exercises for stress, explained

These are the techniques you will see most often. They all slow your breathing down. They just do it in slightly different ways.

1. Diaphragmatic (belly) breathing

This is the base for everything else. It simply means breathing low into your belly instead of high in your chest.

1. Sit or lie down. Put one hand on your chest and one on your belly.
2. Breathe in slowly through your nose so your belly pushes your hand out. Your chest should stay fairly still.
3. Breathe out slowly through pursed lips, as if blowing through a straw, and feel your belly fall.
4. Repeat for 3 to 5 minutes.

Good for: everyday stress, learning to breathe more slowly, and as a warm-up for the others.

2. Longer exhale breathing (4 in, 6 out)

1. Breathe in through your nose for a count of 4.
2. Breathe out gently for a count of 6. You can go to 8 if that feels easy.
3. Keep going for 2 to 5 minutes.

Good for: almost any stressful moment. No breath holds, so it suits most people. A close cousin is "resonant" or "coherent" breathing, where you breathe in for about 5 and out for about 5, which also works out at around 6 breaths a minute.

3. Box breathing (4-4-4-4)

1. Breathe out fully.
2. Breathe in through your nose for 4.
3. Hold for 4.
4. Breathe out slowly for 4.
5. Hold with your lungs empty for 4.
6. Repeat for 1 to 5 minutes.

Good for: staying focused under pressure, like before a presentation or an exam. It is often linked with the military, who use it to keep calm in tense situations. The counting gives a busy mind something to hold on to. If 4 feels too long, use 3.

4. 4-7-8 breathing

This one was made popular by the American doctor Andrew Weil and is based on old yoga breathing practice.

1. Rest the tip of your tongue on the ridge just behind your top front teeth and keep it there.
2. Breathe out completely through your mouth with a soft "whoosh".
3. Close your mouth and breathe in quietly through your nose for a count of 4.
4. Hold your breath for a count of 7.
5. Breathe out through your mouth, with the whoosh, for a count of 8.
6. That is one breath. Do 4 rounds to start.

Good for: winding down at night. The speed of the count does not matter, the ratio does. Lots of people feel a bit light-headed the first few times, which is why you start with just 4 rounds.

5. The physiological sigh

1. Breathe in through your nose until your lungs feel almost full.
2. Take a second, shorter sniff of air on top.
3. Breathe out slowly and fully through your mouth.
4. One to three of these is often enough for a quick reset. Doing them slowly for 5 minutes is called cyclic sighing.

Good for: a fast reset when you feel a wave of stress. It is basically a deliberate version of the sigh your body does on its own when you are upset or tired.

Which breathing technique should you use?

Not sure? Start with the longer exhale. It has no breath holds and suits almost everyone.

When to use breathing exercises during your day

The best time is before stress gets out of hand, not just when you are already overwhelmed. Some easy moments to try:

• First thing in the morning, as part of a slower morning, before you look at your phone.
• Before something stressful, like a hard conversation, a job interview or a phone call you have been putting off.
• After a long stretch at a screen. Look away, drop your shoulders and do 10 slow breaths.
• In the car or on the bus (eyes open if you are driving, and skip the breath holds).
• When you feel a surge of stress. Two physiological sighs take about 20 seconds.
• In bed, when your thoughts will not switch off. 4-7-8 or the longer exhale both work well. See our guide to evening habits for better sleep for more ideas.

How to make breathing exercises a habit

Breathing exercises work best when they feel familiar. If the first time you try box breathing is in the middle of a panic, it is much harder to do. A little practice on calm days helps.

• Tie it to something you already do. After you brush your teeth, while the kettle boils, or when you sit down at your desk.
• Start with 2 minutes and build up to 5. Short and regular beats long and rare.
• Use a timer so you are not checking the clock. A simple phone timer is fine, then put the phone face down.
• Pair it with a calm drink. A mug of caffeine-free golden milk in the evening and 5 minutes of slow breathing make a nice wind-down.
• Notice what changes. Do you feel a bit looser afterwards? Sleep a bit easier? That is what keeps you going.

Safety: when to stop, and when to get help

Slow breathing is safe for most people, but a few common-sense rules apply.

• If you feel dizzy, light-headed or tingly, stop and breathe normally. You are probably breathing too deeply or too fast. Make the next round smaller and slower.
• Do not force the counts. If a hold feels uncomfortable, shorten it or skip it.
• If you have a heart or lung condition such as asthma or COPD, or you are pregnant, stick to gentle breathing without long holds and check with your doctor if you are unsure.
• Do not do breath holds in water or while driving.

Breathing exercises can help you feel calmer in the moment, but they are not a treatment for anxiety, panic attacks or depression. If stress or anxiety is affecting your sleep, work or relationships, or you often feel short of breath or have chest pain, talk to your doctor. That is not a failure. It is the sensible next step.

Breathing exercise questions people ask

What is the best breathing exercise for stress?

There is no single best one. For most people a simple longer exhale works well: breathe in for 4 and out for 6. It has no breath holds and you can do it anywhere. Box breathing helps with focus, and 4-7-8 is popular for falling asleep.

Does a 5 minute breathing exercise actually work?

For many people, yes, in the moment. Slow breathing tends to calm your heart rate and help you feel steadier. Studies suggest it can lower stress and that daily practice may help mood, but most studies are small, so it is a helpful tool rather than a cure.

How often should I do breathing exercises?

Once or twice a day for 2 to 5 minutes is a good start, plus whenever you feel stressed. Practising on calm days makes the exercises easier to use when you really need them.

What is the 4-7-8 breathing technique?

You breathe in through your nose for 4, hold for 7, then breathe out through your mouth for 8 with a soft whoosh. Start with 4 rounds. It is often used to wind down before sleep. If it makes you dizzy, stop and use shorter counts.

Why do I feel dizzy when doing breathing exercises?

Usually because you are breathing too deeply or too quickly, which changes the balance of gases in your blood for a moment. Stop, breathe normally, and try again with smaller, slower breaths. If dizziness keeps happening, check with your doctor.

Can breathing exercises help with anxiety?

They can ease anxious feelings in the moment and are often taught as part of anxiety support. But they do not replace treatment. If anxiety is affecting your daily life, speak to your doctor.

This article is for general information and is not medical advice. Talk to your doctor before changing your diet or taking supplements.