Breathe Easy: A Five-Minute Breathing Break

We breathe around twenty thousand times a day, and almost never notice it. But the breath is one of the simplest tools we have for calming down. When we're stressed, breathing often becomes fast and shallow. When we slow it down on purpose, the body often follows.

Here's a five-minute breathing break you can take at your desk, on the sofa, or even on the bus.

Before you begin

Sit comfortably with your back fairly straight and your feet on the floor. Rest your hands in your lap. If you feel comfortable, close your eyes, or let your gaze rest softly on the floor or out of a window.

Breathe through your nose if you can. There's no need to force anything. If any part of this feels uncomfortable, simply go back to breathing normally.

Minute 1: Notice your breath

Don't change anything yet. Just notice. Is your breath fast or slow? Deep or shallow? Where do you feel it most: your nose, chest or belly?

This simple noticing is already a pause from the rush of the day.

Minute 2: Breathe into your belly

Place one hand on your chest and one on your belly. As you breathe in, let your belly gently rise under your hand, while your chest stays fairly still. As you breathe out, let your belly fall.

This is sometimes called belly breathing. It tends to be slower and deeper than the quick chest breathing we fall into when we're tense.

Minutes 3 and 4: Lengthen the out-breath

Now begin to slow things down:

• Breathe in through your nose for a count of four.
• Breathe out gently through your nose or mouth for a count of six.

A longer out-breath is a simple signal to the body that it's safe to relax. Keep going for two minutes. If counting to six feels too long, try in for three and out for five. Comfort matters more than numbers.

Minute 5: Let it go

For the last minute, stop counting. Let your breath find its own natural rhythm. Notice how you feel now compared to five minutes ago. Perhaps your shoulders are lower, your hands softer, your thoughts a little slower.

Then open your eyes, have a stretch, and return to your day.

When to take a breathing break

• Before a meeting, exam or difficult conversation.
• When you notice your shoulders creeping up towards your ears.
• After a long stretch at the screen.
• Before bed.
• Any time you feel overwhelmed.

Breathe with a winter lake

It can help to breathe along with something calm and slow. Our new two-hour video Breathe Easy shows snowy trees mirrored in a still winter lake, with soft, relaxing music for slow breathing and stress relief:

▶ Watch Breathe Easy on YouTube

Put it on, sit comfortably, and let each breath be as quiet as the lake.

A gentle note

Breathing exercises are a calming practice, not a treatment for health conditions. If you have breathing difficulties, a heart or lung condition, or if you feel dizzy, stop and breathe normally. And if anxiety or stress is affecting your daily life, please talk to a doctor.

In closing

Your breath is always with you. Five quiet minutes of noticing, slowing and lengthening it can turn a stressful moment into a calmer one. Breathe in. Breathe out a little longer. You're here.

For more ways to breathe your way calm, read Simple Breathing Practices for a Calmer Day.

Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.