Breathing exercises for stress and calm
How to do a simple breathing exercise for stress, how box breathing and cyclic sighing compare, and what the research shows.
- Written by
- Alexa A.
- Last updated
- Reading time
- 6 min read
Overview
Breathing exercises slow and deepen your breath to ease stress. The NHS method is to breathe gently into your belly, in through your nose and out through your mouth, counting to 5 each way, for at least 5 minutes. A review of 12 trials found breathwork lowered stress more than comparison groups.
Key points
- The NHS suggests slow belly breathing for at least 5 minutes, done regularly.
- A review of 12 trials found breathwork lowered stress, with a small to medium effect.
- Slow breathing raises heart rate variability, a sign of the body's calming side.
- In one trial, 5 minutes a day of cyclic sighing raised mood more than mindfulness.
- Stop if you feel dizzy, and see your GP if you're often short of breath.
What are breathing exercises for stress?
The kettle's on, the house is quiet, and for the two minutes it takes to boil there's nothing to do but wait. That's long enough for one of the simplest stress tools there is.
Breathing exercises are ways of slowing and deepening your breath on purpose. The NHS describes one that takes a few minutes, can be done anywhere, and works best when you do it regularly as part of your day [1].
How to do the NHS breathing exercise
You can do this standing, sitting in a chair that supports your back, or lying down. Loosen any tight clothes and get comfortable first [1].
- Let your breath flow as deep into your belly as is comfortable, without forcing it.
- Breathe in through your nose and out through your mouth.
- Breathe in gently and steadily, counting from 1 to 5 if that helps. You may not reach 5 at first.
- Let the breath flow out gently, counting from 1 to 5 again.
- Keep going for at least 5 minutes.
Think of it as the slow lane. Nothing about it should feel like effort.
Do breathing exercises really work?
For stress, the evidence is encouraging. A review of 12 trials with 785 adults found breathwork lowered stress more than the comparison groups, with a small to medium effect. Anxiety and low mood improved by a similar amount Moderate [2].
Most of those trials had a moderate risk of bias, and the authors warned against hype running ahead of the evidence [2].
There's a reason in the body too. A review of 223 studies found slow breathing raised heart rate variability, a sign of the calming side of the nervous system, during practice, straight afterwards and after several weeks of sessions [3].
Box breathing, cyclic sighing and 4-7-8
| Pattern | How it goes | What trials found |
|---|---|---|
| Box breathing | Breathe in, hold, breathe out and hold again, each for the same count | Short-term benefits for stress and mood in 8 trials, with mixed effects on the body Early [4] |
| Cyclic sighing | Breathe in, then take a second short breath in, then breathe out slowly and fully | Raised mood more than mindfulness in one 28-day trial Early [5] |
| 4-7-8 breathing | Breathe in for 4, hold for 7, breathe out for 8 | Not tested by name in the sources for this guide |
In the cyclic sighing trial, 108 adults did 5 minutes a day of cyclic sighing, box breathing, fast breathing with breath holds, or mindfulness meditation for 28 days. All the breathing groups improved, and cyclic sighing raised mood and slowed breathing rate more than mindfulness did. With cyclic sighing, the more days people practised, the more their mood improved [5].
It was a small trial run remotely, and it was registered after it started [5]. 4-7-8 is a kind of slow breathing with a long out-breath, so the slow-breathing research gives some idea of what to expect, but it hasn't been tested on its own in the studies here [3].
How often should you do breathing exercises?
Daily is the pattern that's been tested. The NHS suggests at least 5 minutes at a time, as part of your daily routine [1], and in the 28-day trial 5 minutes a day was enough to see a change [5].
It's easier to keep up if you tie it to something you already do, like the kettle, the bus stop or the minute before you open your laptop. Our guide to how to lower cortisol has more everyday ways to handle stress.
Are breathing exercises safe?
Slow, gentle breathing is low risk. A review of breathwork trials found no lasting harms linked to it, though only a few trials checked [2]. Fast-paced breathwork is different. In one trial in people with depression, a small number had hot flushes, shortness of breath or sweating, though nobody stopped because of it [2].
Frequently asked questions
What is the best breathing exercise for stress?
No single one has been proven best. In one 28-day trial, cyclic sighing raised mood more than mindfulness, and box breathing and slow belly breathing have evidence for stress too [2][4][5].
How long should you do breathing exercises for?
The NHS suggests at least 5 minutes at a time, done regularly. A trial of 5 minutes a day found changes in mood within 28 days [1][5].
Does deep breathing calm your nervous system?
Slow breathing does seem to. A review of 223 studies found it raised heart rate variability, a sign of the body's calming side, during and after practice [3].
What is box breathing?
Box breathing means breathing in, holding, breathing out and holding again, each for the same count. A review of 8 trials found short-term benefits for stress and mood [4].
Do breathing exercises help you sleep?
In the 28-day trial, sleep scores didn't change with breathing or mindfulness. Breathing may still help you wind down, and our guide to falling asleep fast has other tips [5].
Read more in our guide to burnout, for when stress has been building for a long time.
References
Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP. We check it again at least every six months.
- NHS. Breathing exercises for stress. Page last reviewed 12 June 2026. Accessed 26 October 2026. nhs.uk
- Fincham GW, Strauss C, Montero-Marin J, Cavanagh K (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports 13(1): 432. PMID 36624160
- Laborde S, Allen MS, Borges U, et al. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neuroscience and Biobehavioral Reviews 138: 104711. PMID 35623448
- Dujawara A, Ali K, Kumari S (2026). Systematic Review of Randomised Controlled Trials Evaluating Box Breathing for Stress, Autonomic, and Clinical Outcomes. Applied Psychophysiology and Biofeedback online ahead of print. PMID 42768274
- Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine 4(1): 100895. PMID 36630953
