Slow, gentle breathing is one of the simplest tools for relaxation. Many people find a few minutes of calm breathing helps them feel more settled.
How it works
Slowing the breath, especially lengthening the exhale, is associated with the body’s relaxation response. You do not need special equipment, just a few quiet minutes.
Step by step
- Breathe through the nose when comfortable.
- Keep the breath quiet and easy.
- Return to natural breathing at any time.
Your practice
- Notice your natural breath for one minute without changing it.
Safety note: Breathe gently and never strain or hold your breath to the point of discomfort. If you feel lightheaded, return to normal breathing. This lesson is general wellness education, not medical or mental health advice: if you have a heart, lung or blood pressure condition, are pregnant, or are experiencing anxiety, depression or sleep problems, please talk to your doctor or a qualified professional.