A simple breathing technique to help your body slow down
Why it works
Your heart rate naturally speeds up a little when you breathe in and slows down a little when you breathe out. When you make your exhale longer than your inhale, you spend more of each breath in that slowing-down phase. Over a minute or two, that can lower your heart rate and ease the physical feeling of stress.
Breathing in for 4 and out for 6 also works out to about 6 breaths a minute. That’s much slower than most people breathe when they’re stressed, and it’s a pace often used in research on slow breathing.
How to do it
Sit or lie in a comfortable position. You can keep your eyes open or closed.
Breathe in through your nose for a count of 4.
Breathe out slowly through your nose or mouth for a count of 6.
Repeat for one to two minutes.
What to expect
The first few breaths may feel awkward or forced. That’s normal. Around the one-minute mark, many people notice their shoulders drop, their jaw loosen, or their thoughts slow slightly. The change is often subtle. You’re not aiming to feel completely calm, just a little more settled than when you started.
If it’s not working
The counts feel too long: try in for 3 and out for 5. What matters is that the exhale is longer.
You feel lightheaded: you may be breathing too deeply. Take smaller, gentler breaths, or stop and breathe normally.
Counting makes you more anxious: let go of the numbers and just focus on letting each breath out a little slower than it came in.
Your mind keeps wandering: that’s expected. Each time you notice it and come back to counting, you’re doing the practice.
Make it easier to use when you need it
Breathing techniques work best in hard moments when you’ve practiced them in calm ones. Try pairing it with something you already do every day:
Sitting in the car before you drive off or go inside
Waiting for your coffee or food to heat up
Right before you open your email or join a meeting
Lying down at night, before you reach for your phone
Notice the difference
Before you start, rate how tense you feel from 0 to 10. Rate it again after two minutes. Even a one- or two-point drop counts. Over time, tracking this shows you which techniques work best for you.