By Saba Aziz 
Quick answer: simple breathing techniques that you can use today
Slow, controlled breathing is a simple way to help your body relax and your mind settle. Many people find that breathing more slowly, and making each breath out a little longer, helps them feel calmer. The techniques below take only a few minutes, need no equipment and are safe for most healthy adults when practised gently.
Key takeaways
- Breathe gently. Slow does not mean forced or deep to the point of dizziness.
- Longer breaths out often feel calming.
- Two to five minutes is enough to start.
- Avoid fast, forced breathing or long breath holds unless a qualified teacher guides you.
- Stop if you feel dizzy, lightheaded or unwell.
Four techniques to try
| Technique | How to do it | Try it when |
|---|---|---|
| Belly breathing | Rest a hand on your belly. Breathe in through your nose so your belly rises, then breathe out slowly. | At the start of a stressful moment, or to learn the basics |
| Longer breath out | Breathe in for about 4 counts and out for about 6 counts. | Before bed or when you feel tense |
| Box breathing | Breathe in for 4, pause for 4, breathe out for 4, pause for 4. | When you want to feel steady and focused |
| Counting breaths | Count each breath out from 1 to 10, then start again. | When your mind is busy |
Step by step: belly breathing
- Sit or lie down comfortably and relax your shoulders.
- Place one hand on your belly and one on your chest.
- Breathe in slowly through your nose and let your belly rise.
- Breathe out gently through your nose or mouth and let your belly fall.
- Repeat for two to five minutes.
Where to use them in your day
- Right after waking, for two minutes
- Before a meeting, a test or a difficult conversation
- During a short break at your desk. Try our desk stretches and movement breaks
- In bed, to help you wind down
- At the end of a workout, during your cool-down
Safety first
- Do not use fast or forced breathing, and do not hold your breath for long, unless a qualified teacher guides you.
- Never practise breath work in water, while driving or while standing.
- Stop if you feel dizzy, lightheaded, tingly or unwell, and breathe normally.
- Check with a healthcare professional first if you have a heart, lung or blood-pressure condition, have epilepsy, or are pregnant.
Build a habit
- Link it to something you already do, like brushing your teeth.
- Start with two minutes and add a little at a time.
- Practise when you are calm so it is easier to use when you are not.
- Pair it with gentle movement. See our breathing techniques for yoga and yoga for stress relief.
Frequently asked questions
Do breathing techniques really help with stress?
Many people find slow breathing helps them feel calmer. Research is encouraging but varies, so treat it as a helpful habit, not a treatment.
How often should I practise?
Once or twice a day for a few minutes is a good start. Regular short practice works better than occasional long sessions.
Is it normal to feel lightheaded?
If you feel lightheaded you are probably breathing too fast or too deeply. Stop, breathe normally and try again more gently.
Can breathing exercises replace medical care?
No. If you have ongoing breathing problems, anxiety or other health concerns, speak to a healthcare professional.
Conclusion
Breathing techniques are a simple tool you always have with you. Start with belly breathing or a longer breath out, keep it gentle, and practise for a couple of minutes a day. Stay comfortable, and stop if anything feels wrong.
About the author
Saba Aziz: Saba Aziz is the publisher of Daily Fitness, a health and fitness blog focused on simple, realistic ways to stay active and look after your wellbeing. Daily Fitness covers cardio, strength training, yoga, recovery, hydration and holistic wellness, with an emphasis on safe progression, reputable sources and habits you can keep. Everything on the site is for general education and is not medical advice, so please speak with a qualified healthcare professional before changing your exercise or nutrition routine. Learn more about Daily Fitness.
Educational note: this article is for general information only and is not medical advice. Please read our Medical Disclaimer and check with a qualified professional before starting or changing an exercise or nutrition routine.
Related reading
- Combining Strength, Cardio and Flexibility for Total Fitness
- Low-Impact Workouts: Gentle Exercise Options That Go Easy on Your Joints
- A Daily Fitness Routine for Busy People: 20–30 Minutes a Day
- Rest and Recovery: How to Plan Rest Days, Sleep and Easier Weeks