Relaxed breathing
A slow, steady breath with a longer out breath. Set your counts and see your pace.
Your details
In for 4, out for 6, for 5 minutes
6.0
breaths a minute, 30 breaths in all
- One breath10 seconds
- Out breath compared with inlonger, which many people find calming
- The NHS exercisein and out to a count of 5, at least 5 minutes
- Your sessionmeets the 5 minutes
The NHS breathing exercise for stress: breathe into your belly without forcing it, in through your nose and out through your mouth, counting steadily, and repeat for at least 5 minutes. You may not reach the full count at first, and that is fine. It helps most when done regularly.
If you feel dizzy or light headed, stop and breathe normally.
The working
In for 4, out for 6, for 5 minutes
Each breath takes 10 seconds, so you breathe 6 times a minute, 30 breaths in all. That is a slow, steady pace, and the longer out breath is the part many people find most calming.
The NHS exercise
Step by step
- Get comfortable, sitting or lying, feet roughly hip width apart
- Breathe in through your nose into your belly, without forcing it
- Count steadily from 1 to 5 as you breathe in, then breathe out through your mouth counting 1 to 5
- Keep going for at least 5 minutes
- You may not reach 5 at first; that is fine
A longer out breath
Why people like it
Many people find a longer out breath calming. In a 2023 study of 5 minute daily practices, cyclic sighing, which uses long exhales, improved mood slightly more than mindfulness meditation.
Read with care
What this cannot tell you
- Treat anxietyIt can ease tension in the moment; persistent anxiety needs support.
- Fit every lungIf you have a lung condition, follow your own team's breathing advice.
- Tell you it workedNotice how you feel afterwards.
Questions
Common questions
How long should relaxed breathing take?
The NHS breathing exercise for stress suggests at least 5 minutes.
What count should I use?
The NHS suggests counting 1 to 5 in and 1 to 5 out. A slightly longer out breath, such as 4 in and 6 out, suits many people.
How many breaths a minute is relaxed?
There is no target number. The NHS count of 5 in and 5 out works out at 6 breaths a minute, but comfort matters more than the number.
How often should I do it?
The NHS says breathing exercises work best as part of your daily routine.
Sources
- NHS: breathing exercises for stress (count 1 to 5 in and out, repeat for at least 5 minutes; reviewed 12 June 2026)
- Balban MY et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med 2023 (daily 5 minute box breathing, cyclic sighing and others for a month)
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
If you feel dizzy or anxious
If you feel dizzy or light headed, stop and breathe normally. If anxiety or panic is affecting your daily life, your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are there day or night.
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