On a busy day, it’s easy to rush from one task to the next without a moment to pause. Simple breathing exercises are one of the most accessible ways to take that pause. They’re free, they take just a few minutes, and you can do them almost anywhere: at your desk, on a bus, or before you walk into a meeting.
The NHS suggests breathing exercises as one way to help manage everyday stress. Here are three gentle techniques to try. There’s no right or wrong way to feel while doing them. Just notice what works for you.
Before you begin
- Sit or stand comfortably, with your feet flat on the floor and your shoulders relaxed.
- Breathe gently. Never force your breath or strain to hold it.
- If you feel dizzy or uncomfortable at any point, stop and return to your normal breathing.
1. Belly breathing
When we’re busy or tense, we often take short, shallow breaths into the chest. Belly breathing invites a slower, deeper breath.
- Place one hand on your chest and the other on your belly, just below your ribs.
- Breathe in slowly through your nose. Let your belly rise into your hand while your chest stays fairly still.
- Breathe out slowly through your mouth or nose, and feel your belly fall.
- Repeat for 5 to 10 breaths.
When to try it: first thing in the morning, or whenever you notice your shoulders creeping up toward your ears.
2. The longer out-breath
This exercise simply makes your out-breath a little longer than your in-breath. Many people find it a gentle way to slow down.
- Breathe in through your nose for a count of 4.
- Breathe out gently through your mouth for a count of 6.
- Continue for 1 to 3 minutes.
If those counts feel too long, try in for 3 and out for 4. The exact numbers matter less than keeping the breath slow and comfortable.
When to try it: before a phone call, after reading a stressful email, or as part of your evening wind-down.
3. Box breathing
Box breathing uses four equal steps, like the four sides of a square. Counting gives your mind something simple to focus on.
- Breathe in through your nose for a count of 4.
- Gently pause for a count of 4.
- Breathe out for a count of 4.
- Pause again for a count of 4.
- Repeat 4 times.
Some people like to trace a square with a finger, or picture one, as they count. If pausing feels uncomfortable, skip the pauses and simply breathe in and out for 4.
When to try it: during a short break between tasks, or whenever your thoughts feel scattered.
Recommended from the Twily library
- Twily
The 21-Day Stress Less ChallengeSmall daily practices for a calmer mind. Coming soon
PDF eBook 30 pagesThe 21-Day Stress Less Challenge
Small daily practices for a calmer mind.
- 21 daily activities
- Breathing guide
- Mindfulness exercises
Making breathing breaks a habit
Like any new habit, breathing exercises are easier to remember when they’re linked to something you already do. A few ideas:
- Take five slow breaths while your kettle boils.
- Pause for one minute before you open your laptop in the morning.
- Practice belly breathing for a few minutes after you get into bed.
- Set a gentle reminder on your phone for a mid-afternoon reset.
Even one or two minutes a day is a good start. You might like to pair these exercises with the practices in Simple Mindfulness Exercises for Beginners.
When to ask for support
Breathing exercises are an everyday wellbeing tool, not a treatment. If stress, worry or low mood is affecting your daily life, please talk to your doctor or a qualified mental health professional. If you have a heart or lung condition, check with your doctor before trying new breathing techniques. And if you ever feel you are in crisis, contact your local emergency services straight away.
Further reading
- NHS Every Mind Matters, Stress
- NHS, Breathing exercises for stress
