Slow breathing at about six breaths a minute: a simple guide

Slow breathing means gently slowing your breathing to about six breaths a minute: roughly five seconds in and five seconds out. It needs no equipment, and you can try it for five minutes, sitting or lying down. Some people say it feels calm and unhurried.

What it is

Six breaths a minute is a pace, not a technique with rules. Sixty seconds divided by six breaths gives about ten seconds per breath. That is five seconds in and five seconds out, with no hold in between.

Slow breathing exercises appear on lists of relaxation techniques, such as the one from NCCIH, part of the US National Institutes of Health. The NHS also publishes a simple breathing exercise of a similar kind: count steadily from 1 to 5 in and from 1 to 5 out, for at least five minutes.

A five-minute routine

1. Settle. Sit with your back supported and your feet flat on the floor. Lying down is fine too. Loosen anything tight around your waist or chest.
2. Breathe normally for a few breaths. Just notice the rhythm you already have.
3. Breathe in through your nose for a count of five. Let the breath flow down towards your belly without forcing it. Count "one, two, three, four, five" quietly in your head.
4. Breathe out gently for a count of five. The NHS exercise suggests breathing out through your mouth. Let the breath leave smoothly, not in a rush.
5. Keep going for five minutes. That is about thirty breaths. A kitchen timer or phone timer saves you watching the clock.
6. Finish slowly. Return to your usual breathing, open your eyes and take a moment before you stand.

If it does not feel right

• The count feels too long. Try four in and four out. That is about seven or eight breaths a minute. Stretch it to five over several days.
• You feel you are working hard. Make each breath smaller and softer. The aim is gentle, not deep.
• You lose count. Start again at one. Nobody is marking you.
• Your mind wanders. That is normal. Notice it and come back to the count.
• You feel dizzy or light-headed. Stop and breathe normally. Try again another day with a shorter, easier count.

A hand resting on your belly can help you notice the slow rise and fall. Some people like to pair the count with a word, such as "in" on the way in and "out" on the way out.

What studies find, and what they do not

Researchers have studied slow breathing for years, looking at things such as heart rate variability, which is the small change in time between heartbeats. A review by Russo and colleagues gives an overview of how slow breathing has been studied in healthy people, and describes the topic as one that warrants further research.

A systematic review by Zaccaro and colleagues included 15 studies of breathing slower than ten breaths a minute in healthy people. It reported changes in measures such as heart rate variability and in self-rated feelings, and it noted that the studies differ a lot in method and technique. We do not claim that 2hives or any session produces these effects. Because the methods differ so much, it is hard to say what a "standard" slow-breathing session is, or what any one person should expect.

So the honest summary is this. Some people find slow breathing a pleasant way to wind down. Research on it varies, and we make no claim about outcomes. It is a relaxation practice, not a treatment.

Making it a habit

A short routine is easiest to keep if it follows something you already do. For example, try five minutes after your morning tea, or when you sit down on the couch in the evening. If five minutes feels like a lot, start with two. Our guide to building a ten-minute daily habit has more ideas.

If you like company, the 2hives challenge runs from 21 December 2026 to 19 January 2027. See the challenge page for dates and joining.

Using a guide

Counting in silence works well. Some people prefer a voice or a gentle paced tone to follow, so they do not need to count at all. 2hives is free to use, and you can hear a short sample without an account.

A note on safety

This is relaxation and general information, not medical advice or treatment. Never listen while driving or operating machinery. If you have epilepsy, seizures or a hearing condition, check with a doctor before using audio like this. See the 2hives safety page.

FAQ

Do I have to breathe exactly six times a minute?

No. Six a minute is a gentle target. A slightly faster or slower pace is fine. Comfort matters more than the number.

How long should I practise?

Five to ten minutes is a common starting point. Many people find a short, regular session easier to keep up than a long, occasional one.

Should I breathe through my nose or mouth?

The NHS exercise suggests breathing in through the nose and out through the mouth. Use whatever feels easy and comfortable.

Who should check with a doctor first?

We cannot say slow breathing is right for everyone. Stop if you feel dizzy or unwell. If you have a breathing or heart problem, ask your doctor first. This guide is general information, not medical advice.

Can I do it while driving or walking?

No. Do it sitting or lying down, somewhere safe, and never while driving.

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