Why slow breathing calms you down
When you’re stressed, your breathing becomes fast and shallow. Slowing it down — especially making your out-breath longer than your in-breath — gently signals your nervous system that you’re safe, which lowers your heart rate and helps you feel calmer within a minute or two.
The three techniques
- Box breathing (4-4-4-4): equal counts in a square. Used to steady focus before something stressful.
- 4-7-8: a longer hold and exhale. Popular as a wind-down before sleep.
- Calm (4-6): simply breathe in for 4, out for 6 — the easiest one to start with.
How to use it
- Sit comfortably, shoulders relaxed.
- Breathe in through your nose as the circle grows, out through your mouth as it shrinks.
- Try 5–10 rounds. Stop if you ever feel lightheaded.