Simple Breathing Exercises to Calm Down in Five Minutes

The National Center for Complementary and Integrative Health (NCCIH) lists breathing exercises among six relaxation techniques and describes the basic form as taking slow, deep breaths, sometimes called diaphragmatic breathing. In practice, that means breathing low into your belly instead of high into your chest, and slowing down the pace.

NCCIH says relaxation techniques are generally considered safe for healthy people, and that in most research studies no negative side effects were reported. It also notes that some people occasionally have negative experiences, such as increased anxiety, intrusive thoughts, or a fear of losing control. That's why the safety section below matters, and why it's worth trying these gently.

Sit or lie somewhere comfortable, with your shoulders loose and your feet supported. You can close your eyes or rest them on a spot in front of you. Put one hand on your belly if that helps you notice the movement.

Keep the effort light. You aren't trying to take the biggest breath possible; you're trying to breathe slowly and comfortably. If you feel dizzy, lightheaded, or more anxious at any point, stop and breathe normally. There is no benefit in forcing it.

This is the basic technique, and the others build on it.

This is a small tweak to the first exercise that many people find especially settling. The idea is simply to make the breath out a little longer than the breath in.

When your mind is busy, giving it a small job can help. Counting breaths is a simple way to do that.

Here's one way to combine the exercises. Adjust the timing to suit you.

Breathing exercises work best when you practice them at a calm moment, so they're familiar when you need them. Try them at a few predictable points: after you sit down at your desk, before a difficult conversation, in the car before you walk into the house, or as part of a short wind-down at night. How to reduce everyday stress in 10 minutes or less has other quick resets, and what to do when you feel overwhelmed uses a minute of slow breathing as the first step.

To make it stick, attach it to something you already do, such as after you brush your teeth.

A few things can make slow breathing uncomfortable, and most have simple fixes. If you feel lightheaded, you're probably breathing too deeply or too fast; return to gentle, quiet breaths. If focusing on your breathing makes you feel tense or stirs up unpleasant thoughts, try keeping your eyes open, breathe out through your mouth, or switch to a different reset such as a short walk.

NCCIH also notes rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. If any of those apply to you, or if you have a heart or lung condition, talk with your healthcare provider before starting a new practice. NCCIH recommends telling your providers about any complementary health approaches you use.