Belly Breathing
Slow, even breath through the diaphragm. Settles the autonomic nervous system in two minutes.
About 2 minutes
What to do
- Find a comfortable position. Sit or lie down.
- Rest one hand on your chest and the other on your belly.
- Breathe in slowly through your nose for four counts. The hand on your belly should rise more than the hand on your chest.
- Breathe out gently through your mouth or nose for six counts. Let your belly fall.
- Repeat for twelve cycles, about two minutes.
If counting feels like work, watch the breathing figure below and ignore the numbers.
Why it works
Slow diaphragmatic breathing at about six breaths per minute calms the part of the nervous system that runs the fight-or-flight response. The longer exhale relative to inhale does most of the work. It slows the heart rate and increases heart rate variability, a measure of how flexibly the body recovers from stress.
Guided breathing
Evidence
Rating: strong
Slow diaphragmatic breathing at around six breaths per minute is one of the most studied breath patterns. Multiple systematic and narrative reviews report consistent increases in heart rate variability and a shift toward parasympathetic activity during and shortly after the practice. The longer exhale relative to inhale carries most of the effect.
- How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing
- Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review
- The physiological effects of slow breathing in the healthy human