Breathing and relaxation

Which breathing exercises help with stress straight away?

Slow, gentle breathing is the best-supported place to start. A simple method from the NHS can be done anywhere²:

• Choose your position. Stand, sit in a chair that supports your back, or lie down on a bed or mat.
• Breathe in gently and regularly through your nose and out through your mouth.
• Let the breath flow into your belly as far as is comfortable, without forcing it.
• Count if it helps. Some people count steadily from 1 to 5 as they breathe in. You may not reach 5 at first, and that's fine.
• Keep going for at least 5 minutes.

Cyclic sighing is the same slow breathing with the breath out made longer than the breath in. It tended to lift mood and slow breathing more than mindfulness meditation, and about 5 minutes a day is a reasonable thing to try³. How fast and how much any of this helps isn't clear yet, so treat it as something to try and see what suits you.

Which breathing techniques reduce stress?

Slow-paced breathing has the best support. It was linked with lower stress, while fast-paced breathing has not shown the same effect¹. A practical version is about six breaths a minute: in for about 4 seconds and out for about 6 seconds, letting your belly move⁵.

Fast-paced breathing is less well understood, so lead with slow, gentle breathing¹.

Belly (diaphragmatic) breathing may reduce stress too, but how clearly it does so isn't settled⁶. On its own it may help less than breathing while gently paying attention to each breath⁷.

No best length of practice has been shown. Going with what you can keep up is a sensible way to choose¹.

Can mindfulness and meditation reduce stress?

Probably, by a small to moderate amount. Meditation programs tend to bring small to moderate reductions in several aspects of stress⁴. An 8-week mindfulness course (mindfulness-based stress reduction) was moderately effective for stress in healthy adults, and the results held at an average of 19 weeks of follow-up⁸.

Mindfulness isn't shown to be better than active approaches such as exercise or other behavioural therapies⁴. So choose whichever you're most likely to keep doing.

It isn't right for everyone. Some people find it doesn't help or that it makes them feel worse⁹. About 8 percent of people have a negative effect, which is similar to psychological therapies, and anxiety and depression are the most commonly reported¹⁰. If mindfulness or meditation brings on anxiety or distress, ease off. See a doctor or a mental health service if it persists.

If you'd like to try it, choose a regular time for a short practice. Sit comfortably, notice your breath, and gently bring your attention back when your mind wanders. Start small, because how much practice is enough isn't clear yet. If focusing on your breath feels uncomfortable, try another sense instead, such as sounds or the feel of your feet on the floor, or try a different relaxation method.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition such as asthma or high blood pressure, talk to your doctor or the relevant health service before you start. It isn't clear yet whether breathing exercises help people with physical or mental health conditions¹, and how meditation affects blood pressure specifically isn't known¹⁰.

Breathing and relaxation can sit alongside your usual care. They shouldn't replace or delay seeing a doctor, or replace any medicines or treatment.

If you feel light-headed or uncomfortable while breathing, stop and go back to breathing normally. If it passes but keeps happening, see a doctor. If stress is hard to cope with, your doctor or a mental health service can help.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.