When we are stressed, breathing becomes fast and shallow. Slow, steady breathing works in the other direction: many people find it lowers tension within a few minutes. These exercises need no equipment and can be done sitting at a desk.
1. Belly breathing
Get comfortable
Sit or lie down. Put one hand on your chest and one on your belly.
Breathe in through your nose
Let the belly rise under your hand while the chest stays fairly still.
Breathe out slowly
Let the belly fall. Continue for 3–5 minutes.
2. Longer out-breaths
Breathe in for a count of four, then out for a count of six. A longer out-breath is associated with the body's "rest" response. Five minutes is enough to feel a difference for many people.
3. Box breathing
Breathe in for four counts, hold for four, breathe out for four, hold for four. Repeat four to six times. The even rhythm gives the mind something simple to follow.
Tips
- Breathe gently. The aim is slow, not deep; forcing big breaths can make you light-headed.
- If you feel dizzy, return to normal breathing.
- Practise when you are calm too, so the exercise is familiar when you need it.
- Pair it with a daily moment: before sleep, after waking, or before a difficult conversation.
Tools for this
Breathing exercises support calm; they don't treat breathing problems. Sudden shortness of breath, or breathlessness with chest pain, needs urgent medical help — call 115. This guide is general information, not medical advice — see our safety note.