Ready when you are

Inhale 5 Exhale 5

Begin

The technique

How to do coherent breathing

1. 1 Breathe in gently through your nose for a count of 5.
2. 2 Breathe out gently for a count of 5 — no holding.
3. 3 Keep it smooth and even, aiming for about six breaths a minute.

Why it helps

What's happening in your body

• Slowing to roughly six breaths a minute hits what researchers call the 'resonance' rate, where breathing, heart rate and blood pressure fall into a calming rhythm.
• There's no breath-holding, so it feels natural and easy to keep up for several minutes.
• A good everyday practice for baseline stress, not just moments of panic.

When to reach for it: Ideal for a few minutes of daily calm, or any time you want to lower background stress.

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Keep going

Box Breathing Breathe in, hold, out, hold — each for a count of four. 4-7-8 Breathing Inhale for 4, hold for 7, exhale slowly for 8. Diaphragmatic Breathing Slow belly breaths — in for four, out for six.

Related reading: Managing anxiety without medication