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Slow out-breath

In for 4, out for 6. No hold. The gentlest of the three.

A person sitting upright, breathing in slowly through the nose.

Before you start. If you have a health condition, are pregnant, or take medication, check with your doctor before trying this. Stop if you feel dizzy, short of breath, unwell, or distressed, and breathe normally.

This one never asks you to hold. Breathe in for about four, and out for about six.

Use it if breath holds aren't right for you, or whenever you prefer it.

Breathe along

Length

Slow out-breath: In for 4, out for 6. No hold. The gentlest of the three.

In for 4: Nose or mouth, whichever is easier.
Out for 6: Let the out-breath take its time.

Stop whenever you want. Press Stop or Esc to end.

Where this comes from

Breathing out for a little longer than you breathe in has no single inventor. It shows up in yoga, in relaxation training, and in everyday health advice. Healthdirect suggests counting longer when you breathe out.

Why it can help

Slow breathing may help you feel calmer and less tense. A 2018 review of studies in healthy people linked slow breathing with feeling more relaxed and less anxious, while noting the studies were small and varied. There is no hold, so this is the gentlest of the three.

Sources

For any health concern, talk to your GP or a doctor. HomeCircle is support, not medical care.