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Slow breathing
In 5 · out 5
Slow, even breathing through the nose, about six breaths a minute. No counting games and no holds: just a smooth wave in and out. At this pace many people feel their heartbeat rise and fall with the breath, which is a sign the body is settling.
Do it now with the timer (5 min)
How to do it
- Sit or lie down comfortably.
- Breathe in through the nose for 5, filling from the belly up.
- Breathe out through the nose for 5.
- No pauses: let one breath roll into the next, like a slow wave.
- Keep going for 5 minutes, then let the breath go back to normal.
Tips
- Light, not big. A slow breath should feel easy, not like a deep-breathing exercise.
Go gently
- Short of breath? Use 4 in, 4 out instead.
Sources: M. Pistono, Breathe How You Want to Feel (cadence breathing) · Udemy pranayama course (6 in / 6 out settling breath).
Can't switch off at night?
Get my free 10-minute guided practice for the moment you turn the light off. Gentle: no breath holds, no fast breathing.