Deep breathing exercises that actually work

The physiological sigh

Use it when: When something has just spiked and you need the fastest option.

1. Breathe in through the nose.
2. Take a second, shorter sip of air on top of it.
3. Let a long, slow breath out through the mouth.
4. Repeat two or three times.

The quickest of the lot — often noticeable within three rounds.

Longer out-breath (4 in, 6 out)

Use it when: General tension, before a difficult conversation, on the walk in.

1. In through the nose for a count of four.
2. Out through the mouth for a count of six.
3. Continue for one to two minutes.

The exhale being longer than the inhale is the active ingredient in most breathing techniques.

Box breathing (4-4-4-4)

Use it when: When you need to steady yourself and stay sharp — before presenting, before a decision.

1. In for four.
2. Hold for four.
3. Out for four.
4. Hold for four. Repeat four rounds.

The even rhythm gives a busy mind something structured to hold onto.

4-7-8 breathing

Use it when: Winding down at night, or when your thoughts won't stop circling.

1. In through the nose for four.
2. Hold for seven.
3. Out through the mouth for eight.
4. Four rounds is plenty.

Skip the long hold if it makes you feel light-headed — shorten to 4-4-6.

Belly breathing

Use it when: If your breathing has gone shallow and high in the chest.

1. One hand on the chest, one on the belly.
2. Breathe so only the lower hand moves.
3. Slow, quiet, through the nose, for two minutes.

This is the foundation the others sit on. Worth practising when you're calm.

Coherent breathing (5 and 5)

Use it when: A daily practice rather than a rescue technique.

1. In for five, out for five — about six breaths a minute.
2. Five to ten minutes, once a day.

Less dramatic in the moment, but the one most likely to change your baseline.

Making it stick

• Practise one technique when you're calm so your body knows it under pressure.
• Attach it to something fixed — the kettle, the car before you drive off, the lamp at night.
• Keep the counts comfortable. Straining defeats the point entirely.
• Two minutes counts. You aren't behind if you don't do ten.

Common questions