{"id":2873,"date":"2026-09-08T10:00:00","date_gmt":"2026-09-08T08:00:00","guid":{"rendered":"https:\/\/equilibriumpsychotherapy.net\/slow-breathing\/"},"modified":"2026-11-02T13:32:25","modified_gmt":"2026-11-02T12:32:25","slug":"slow-breathing","status":"publish","type":"post","link":"https:\/\/equilibriumpsychotherapy.net\/hr\/slow-breathing\/","title":{"rendered":"Slow Breathing"},"content":{"rendered":"\n<style>\n\/* The accent is a light-background device. 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ask(){\nif(busy){return;}\nbusy=true;\nif(window.requestAnimationFrame){window.requestAnimationFrame(sync);}\nelse{window.setTimeout(sync,50);}\n}\nwindow.addEventListener(\"scroll\",ask,{passive:true});\nwindow.addEventListener(\"resize\",ask);\nwindow.addEventListener(\"orientationchange\",ask);\nwindow.addEventListener(\"load\",ask);\ndocument.addEventListener(\"focusin\",function(e){typing=field(e.target);ask();});\ndocument.addEventListener(\"focusout\",function(){typing=false;ask();});\nif(MQ){\nif(MQ.addEventListener){MQ.addEventListener(\"change\",ask);}\nelse if(MQ.addListener){MQ.addListener(ask);}\n}\nask();\n})();<\/script>\n\n\n\n<div class=\"wp-block-group alignfull eqp has-global-padding is-layout-constrained wp-container-core-group-is-layout-69fa9525 wp-block-group-is-layout-constrained\" style=\"margin-top:0;margin-bottom:0;padding:0px 22px\">\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<div style=\"color:#6b6259;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);font-style:normal;font-weight:400;margin-top:54px;margin-bottom:0\" class=\"has-link-color wp-elements-1 wp-block-post-date has-text-color has-work-sans-regular-font-family\"><time datetime=\"2026-09-08T10:00:00+02:00\">8 rujna, 2026<\/time><\/div>\n\n<div style=\"color:#6b6259;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);font-style:normal;font-weight:700;text-transform:uppercase;margin-top:0;margin-bottom:0\" class=\"taxonomy-category has-link-color wp-elements-2 wp-block-post-terms has-text-color has-work-sans-regular-font-family\"><a href=\"https:\/\/equilibriumpsychotherapy.net\/hr\/category\/body-and-mind\/\" rel=\"tag\">Body and Mind<\/a><\/div>\n\n\n<h1 class=\"wp-block-heading has-text-color has-playfair-display-font-family\" id=\"top\" style=\"color:#2a2622;margin-top:12px;margin-bottom:16px;font-size:clamp(24.034px, 1.502rem + ((1vw - 3.2px) * 1.814), 40px);font-style:normal;font-weight:800;line-height:1.15\">Slow Breathing<\/h1>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family eq-subtitle wp-block-paragraph\" style=\"color:#1d4a6c;margin-top:0;margin-bottom:20px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.114), 15px);font-weight:600;letter-spacing:.14em;line-height:1.5\">Why a longer out-breath calms your body<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#524a42;margin-top:0;margin-bottom:22px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.55\">What happens in your body when you slow your breathing down, why the breath out matters most, and how to try it in a few minutes<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.114), 15px);line-height:1.5\"><strong style=\"color:#276a9b\">8 minute read<\/strong> &nbsp;&middot;&nbsp; 1,726 words<\/p>\n\n\n<\/div>\n\n\n\n<!-- eq-post-top -->\n<div class=\"pt-on\" hidden data-src=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2026\/10\/slow-breathing-post-top.jpg\" data-w=\"436\" data-aspect=\"0.768\" data-side=\"right\" data-bleed=\"\"><\/div>\n<script>\n\/* Post tops: turns the post's masthead group into the cream band and adds the\n   drawing beside the words. 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Your heart\u2019s going faster than it needs to, your shoulders have crept up toward your ears, and your breathing has turned quick and shallow without you deciding anything of the sort. Most of what\u2019s happening in your body right then is automatic. You can\u2019t tell your heart to slow down and expect it to listen.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Your breathing is different. It runs on its own all day and all night, but it\u2019s also <strong class=\"eqb\">the one part of this system you can take over on purpose<\/strong>, at any moment, with no equipment at all. And when you slow it down, other parts of the system tend to follow.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">That\u2019s the idea behind slow breathing. It\u2019s simple, it\u2019s free, and it\u2019s been studied more than most calming techniques: one review alone gathered over two hundred studies.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-4ccedd2e wp-block-group-is-layout-constrained\" style=\"border-color:#e8e1d5;border-width:1.5px;border-style:solid;border-radius:22px;background-color:#faf8f3;margin-top:56px;margin-bottom:20px;padding:30px 34px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:22px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WHAT THIS ARTICLE COVERS &middot; THREE PARTS<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\">\n<div class=\"eq-toc\"><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><span class=\"num\">PART 1<\/span><a class=\"ttl\" href=\"#part-1\">What slow breathing does<\/a><span class=\"cnt\"><span class=\"sec\">3 sections<\/span><span class=\"sep\"> &middot; <\/span>1 min<\/span><\/summary><ul><li><a href=\"#your-heart-listens-to-your-breath\">Your heart listens to your breath<\/a><\/li><li><a href=\"#slowing-down-makes-the-waves-bigger\">Slowing down makes the waves bigger<\/a><\/li><li><a href=\"#six-breaths-a-minute-is-an-old-rhythm\">Six breaths a minute is an old rhythm<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><span class=\"num\">PART 2<\/span><a class=\"ttl\" href=\"#part-2\">Why the breath out matters most<\/a><span class=\"cnt\"><span class=\"sec\">3 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#the-exhale-is-the-calming-half\">The exhale is the calming half<\/a><\/li><li><a href=\"#a-few-minutes-a-day\">A few minutes a day<\/a><\/li><li><a href=\"#what-the-trials-add-up-to\">What the trials add up to<\/a><\/li><\/ul><\/details><details><summary><svg class=\"chev\" viewBox=\"0 0 12 12\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M4 2l4 4-4 4\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg><span class=\"num\">PART 3<\/span><a class=\"ttl\" href=\"#part-3\">How to try it<\/a><span class=\"cnt\"><span class=\"sec\">4 sections<\/span><span class=\"sep\"> &middot; <\/span>2 min<\/span><\/summary><ul><li><a href=\"#start-with-four-in-and-six-out\">Start with four in and six out<\/a><\/li><li><a href=\"#slow-not-deep\">Slow, not deep<\/a><\/li><li><a href=\"#when-to-stop-and-when-to-ask\">When to stop, and when to ask<\/a><\/li><li><a href=\"#try-it-most-days-and-when-you-are-calm\">Try it most days, and when you\u2019re calm<\/a><\/li><\/ul><\/details><\/div>\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"wt-part ct\"><div class=\"no\"><svg viewBox=\"0 0 96 96\" aria-hidden=\"true\" focusable=\"false\"><path class=\"gnd\" d=\"M6 80H92\"\/><path class=\"cat\" d=\"M14 78c-4 -16 8 -30 30 -30c14 0 24 4 30 12c4 -6 12 -6 14 2c2 8 -2 14 -8 16H14z\"\/><path class=\"spot\" d=\"M28 57c6 -5 15 -4 18 2c-5 5 -14 4 -18 -2z\"\/><path class=\"spot\" d=\"M52 51c5 -2 10 0 11 4c-4 2 -9 1 -11 -4z\"\/><path class=\"cat\" d=\"M72 58l2 -10l6 7M82 56l6 -6l0 9\"\/><path class=\"ln\" d=\"M77 66q3 2 6 0M87 68l6 -1.5M87 70.5l6 1.5\"\/><path class=\"ln\" d=\"M16 76c10 6 34 6 48 -2\"\/><text class=\"z\" x=\"66\" y=\"40\" style=\"font-size:20px\">z<\/text><text class=\"n\" x=\"22\" y=\"40\" text-anchor=\"middle\">1<\/text><\/svg><\/div><div class=\"tx\"><p class=\"lb\">Part one of three<\/p><h2 id=\"part-1\">What slow breathing does<\/h2><p class=\"sb\">How each breath moves your heartbeat, and why the pace matters<\/p><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"your-heart-listens-to-your-breath\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Your heart listens to your breath<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Even at rest, your heart doesn\u2019t beat like a metronome. When you breathe in, it speeds up a little. When you breathe out, it slows down again. This rise and fall is called <em class=\"eqi\">respiratory sinus arrhythmia<\/em>, and despite the name, it\u2019s a normal, healthy pattern. It\u2019s one of the ways the vagus nerve, a major nerve connecting the brain with the heart and other organs, adjusts the heart from moment to moment.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The variation from one heartbeat to the next is called <em class=\"eqi\">heart rate variability<\/em>. In general, <strong class=\"eqb\">more variability at rest is a sign of a flexible nervous system<\/strong>, one that can rise to a demand and then settle again.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"slowing-down-makes-the-waves-bigger\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Slowing down makes the waves bigger<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In research, slow breathing usually means fewer than ten breaths a minute, and often around six. At that pace, <strong class=\"eqb\">the heart\u2019s rise and fall with each breath gets much bigger<\/strong>. A review of fifteen studies found that slow breathing increased heart rate variability, alongside changes in brain activity and reports of feeling more relaxed and less anxious.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:30px;margin-bottom:36px\"><figure class=\"sb-wave\"><p class=\"ti\">Heart rate with each breath<\/p><div class=\"row\"><p class=\"lb\">Ordinary breathing <span>about 15 breaths a minute<\/span><\/p><svg viewBox=\"0 0 600 110\" role=\"img\" aria-hidden=\"true\" preserveAspectRatio=\"none\"><rect x=\"0.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"80.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"160.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"240.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"320.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"400.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"480.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"560.0\" y=\"0\" width=\"40.0\" height=\"110\" fill=\"#e8f1f8\"\/><line x1=\"0\" y1=\"55\" x2=\"600\" y2=\"55\" stroke=\"#e8e1d5\" stroke-width=\"1\"\/><path d=\"M0.0 63.0L2.0 62.9L4.0 62.6L6.0 62.1L8.0 61.5L10.0 60.7L12.0 59.7L14.0 58.6L16.0 57.5L18.0 56.3L20.0 55.0L22.0 53.7L24.0 52.5L26.0 51.4L28.0 50.3L30.0 49.3L32.0 48.5L34.0 47.9L36.0 47.4L38.0 47.1L40.0 47.0L42.0 47.1L44.0 47.4L46.0 47.9L48.0 48.5L50.0 49.3L52.0 50.3L54.0 51.4L56.0 52.5L58.0 53.7L60.0 55.0L62.0 56.3L64.0 57.5L66.0 58.6L68.0 59.7L70.0 60.7L72.0 61.5L74.0 62.1L76.0 62.6L78.0 62.9L80.0 63.0L82.0 62.9L84.0 62.6L86.0 62.1L88.0 61.5L90.0 60.7L92.0 59.7L94.0 58.6L96.0 57.5L98.0 56.3L100.0 55.0L102.0 53.7L104.0 52.5L106.0 51.4L108.0 50.3L110.0 49.3L112.0 48.5L114.0 47.9L116.0 47.4L118.0 47.1L120.0 47.0L122.0 47.1L124.0 47.4L126.0 47.9L128.0 48.5L130.0 49.3L132.0 50.3L134.0 51.4L136.0 52.5L138.0 53.7L140.0 55.0L142.0 56.3L144.0 57.5L146.0 58.6L148.0 59.7L150.0 60.7L152.0 61.5L154.0 62.1L156.0 62.6L158.0 62.9L160.0 63.0L162.0 62.9L164.0 62.6L166.0 62.1L168.0 61.5L170.0 60.7L172.0 59.7L174.0 58.6L176.0 57.5L178.0 56.3L180.0 55.0L182.0 53.7L184.0 52.5L186.0 51.4L188.0 50.3L190.0 49.3L192.0 48.5L194.0 47.9L196.0 47.4L198.0 47.1L200.0 47.0L202.0 47.1L204.0 47.4L206.0 47.9L208.0 48.5L210.0 49.3L212.0 50.3L214.0 51.4L216.0 52.5L218.0 53.7L220.0 55.0L222.0 56.3L224.0 57.5L226.0 58.6L228.0 59.7L230.0 60.7L232.0 61.5L234.0 62.1L236.0 62.6L238.0 62.9L240.0 63.0L242.0 62.9L244.0 62.6L246.0 62.1L248.0 61.5L250.0 60.7L252.0 59.7L254.0 58.6L256.0 57.5L258.0 56.3L260.0 55.0L262.0 53.7L264.0 52.5L266.0 51.4L268.0 50.3L270.0 49.3L272.0 48.5L274.0 47.9L276.0 47.4L278.0 47.1L280.0 47.0L282.0 47.1L284.0 47.4L286.0 47.9L288.0 48.5L290.0 49.3L292.0 50.3L294.0 51.4L296.0 52.5L298.0 53.7L300.0 55.0L302.0 56.3L304.0 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62.1L488.0 61.5L490.0 60.7L492.0 59.7L494.0 58.6L496.0 57.5L498.0 56.3L500.0 55.0L502.0 53.7L504.0 52.5L506.0 51.4L508.0 50.3L510.0 49.3L512.0 48.5L514.0 47.9L516.0 47.4L518.0 47.1L520.0 47.0L522.0 47.1L524.0 47.4L526.0 47.9L528.0 48.5L530.0 49.3L532.0 50.3L534.0 51.4L536.0 52.5L538.0 53.7L540.0 55.0L542.0 56.3L544.0 57.5L546.0 58.6L548.0 59.7L550.0 60.7L552.0 61.5L554.0 62.1L556.0 62.6L558.0 62.9L560.0 63.0L562.0 62.9L564.0 62.6L566.0 62.1L568.0 61.5L570.0 60.7L572.0 59.7L574.0 58.6L576.0 57.5L578.0 56.3L580.0 55.0L582.0 53.7L584.0 52.5L586.0 51.4L588.0 50.3L590.0 49.3L592.0 48.5L594.0 47.9L596.0 47.4L598.0 47.1L600.0 47.0\" fill=\"none\" stroke=\"#276a9b\" stroke-width=\"2.5\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><\/svg><\/div><div class=\"row\"><p class=\"lb\">Slow breathing <span>about 6 breaths a minute<\/span><\/p><svg viewBox=\"0 0 600 110\" role=\"img\" aria-hidden=\"true\" preserveAspectRatio=\"none\"><rect x=\"0.0\" y=\"0\" width=\"100.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"200.0\" y=\"0\" width=\"100.0\" height=\"110\" fill=\"#e8f1f8\"\/><rect x=\"400.0\" y=\"0\" width=\"100.0\" height=\"110\" fill=\"#e8f1f8\"\/><line x1=\"0\" y1=\"55\" x2=\"600\" y2=\"55\" stroke=\"#e8e1d5\" stroke-width=\"1\"\/><path d=\"M0.0 85.0L2.0 84.9L4.0 84.8L6.0 84.5L8.0 84.1L10.0 83.5L12.0 82.9L14.0 82.1L16.0 81.3L18.0 80.3L20.0 79.3L22.0 78.1L24.0 76.9L26.0 75.5L28.0 74.1L30.0 72.6L32.0 71.1L34.0 69.5L36.0 67.8L38.0 66.0L40.0 64.3L42.0 62.5L44.0 60.6L46.0 58.8L48.0 56.9L50.0 55.0L52.0 53.1L54.0 51.2L56.0 49.4L58.0 47.5L60.0 45.7L62.0 44.0L64.0 42.2L66.0 40.5L68.0 38.9L70.0 37.4L72.0 35.9L74.0 34.5L76.0 33.1L78.0 31.9L80.0 30.7L82.0 29.7L84.0 28.7L86.0 27.9L88.0 27.1L90.0 26.5L92.0 25.9L94.0 25.5L96.0 25.2L98.0 25.1L100.0 25.0L102.0 25.1L104.0 25.2L106.0 25.5L108.0 25.9L110.0 26.5L112.0 27.1L114.0 27.9L116.0 28.7L118.0 29.7L120.0 30.7L122.0 31.9L124.0 33.1L126.0 34.5L128.0 35.9L130.0 37.4L132.0 38.9L134.0 40.5L136.0 42.2L138.0 44.0L140.0 45.7L142.0 47.5L144.0 49.4L146.0 51.2L148.0 53.1L150.0 55.0L152.0 56.9L154.0 58.8L156.0 60.6L158.0 62.5L160.0 64.3L162.0 66.0L164.0 67.8L166.0 69.5L168.0 71.1L170.0 72.6L172.0 74.1L174.0 75.5L176.0 76.9L178.0 78.1L180.0 79.3L182.0 80.3L184.0 81.3L186.0 82.1L188.0 82.9L190.0 83.5L192.0 84.1L194.0 84.5L196.0 84.8L198.0 84.9L200.0 85.0L202.0 84.9L204.0 84.8L206.0 84.5L208.0 84.1L210.0 83.5L212.0 82.9L214.0 82.1L216.0 81.3L218.0 80.3L220.0 79.3L222.0 78.1L224.0 76.9L226.0 75.5L228.0 74.1L230.0 72.6L232.0 71.1L234.0 69.5L236.0 67.8L238.0 66.0L240.0 64.3L242.0 62.5L244.0 60.6L246.0 58.8L248.0 56.9L250.0 55.0L252.0 53.1L254.0 51.2L256.0 49.4L258.0 47.5L260.0 45.7L262.0 44.0L264.0 42.2L266.0 40.5L268.0 38.9L270.0 37.4L272.0 35.9L274.0 34.5L276.0 33.1L278.0 31.9L280.0 30.7L282.0 29.7L284.0 28.7L286.0 27.9L288.0 27.1L290.0 26.5L292.0 25.9L294.0 25.5L296.0 25.2L298.0 25.1L300.0 25.0L302.0 25.1L304.0 25.2L306.0 25.5L308.0 25.9L310.0 26.5L312.0 27.1L314.0 27.9L316.0 28.7L318.0 29.7L320.0 30.7L322.0 31.9L324.0 33.1L326.0 34.5L328.0 35.9L330.0 37.4L332.0 38.9L334.0 40.5L336.0 42.2L338.0 44.0L340.0 45.7L342.0 47.5L344.0 49.4L346.0 51.2L348.0 53.1L350.0 55.0L352.0 56.9L354.0 58.8L356.0 60.6L358.0 62.5L360.0 64.3L362.0 66.0L364.0 67.8L366.0 69.5L368.0 71.1L370.0 72.6L372.0 74.1L374.0 75.5L376.0 76.9L378.0 78.1L380.0 79.3L382.0 80.3L384.0 81.3L386.0 82.1L388.0 82.9L390.0 83.5L392.0 84.1L394.0 84.5L396.0 84.8L398.0 84.9L400.0 85.0L402.0 84.9L404.0 84.8L406.0 84.5L408.0 84.1L410.0 83.5L412.0 82.9L414.0 82.1L416.0 81.3L418.0 80.3L420.0 79.3L422.0 78.1L424.0 76.9L426.0 75.5L428.0 74.1L430.0 72.6L432.0 71.1L434.0 69.5L436.0 67.8L438.0 66.0L440.0 64.3L442.0 62.5L444.0 60.6L446.0 58.8L448.0 56.9L450.0 55.0L452.0 53.1L454.0 51.2L456.0 49.4L458.0 47.5L460.0 45.7L462.0 44.0L464.0 42.2L466.0 40.5L468.0 38.9L470.0 37.4L472.0 35.9L474.0 34.5L476.0 33.1L478.0 31.9L480.0 30.7L482.0 29.7L484.0 28.7L486.0 27.9L488.0 27.1L490.0 26.5L492.0 25.9L494.0 25.5L496.0 25.2L498.0 25.1L500.0 25.0L502.0 25.1L504.0 25.2L506.0 25.5L508.0 25.9L510.0 26.5L512.0 27.1L514.0 27.9L516.0 28.7L518.0 29.7L520.0 30.7L522.0 31.9L524.0 33.1L526.0 34.5L528.0 35.9L530.0 37.4L532.0 38.9L534.0 40.5L536.0 42.2L538.0 44.0L540.0 45.7L542.0 47.5L544.0 49.4L546.0 51.2L548.0 53.1L550.0 55.0L552.0 56.9L554.0 58.8L556.0 60.6L558.0 62.5L560.0 64.3L562.0 66.0L564.0 67.8L566.0 69.5L568.0 71.1L570.0 72.6L572.0 74.1L574.0 75.5L576.0 76.9L578.0 78.1L580.0 79.3L582.0 80.3L584.0 81.3L586.0 82.1L588.0 82.9L590.0 83.5L592.0 84.1L594.0 84.5L596.0 84.8L598.0 84.9L600.0 85.0\" fill=\"none\" stroke=\"#276a9b\" stroke-width=\"2.5\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><\/svg><\/div><ul class=\"key\"><li><i style=\"background:#e8f1f8;border:1px solid #bcd3e6\"><\/i>breathing in<\/li><li><i style=\"background:#276a9b\"><\/i>heart rate<\/li><\/ul><figcaption>An illustration, not a recording: the same thirty seconds at two paces. The heart speeds up a little on each breath in and slows on each breath out. At around six breaths a minute, those rises and falls become much larger.<\/figcaption><\/figure><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">The biggest review, pooling 223 studies, found that the part of heart rate variability that is used to track the vagus nerve went up during slow breathing, straight after a single session, and after weeks of regular practice. The authors called slow breathing a low-cost technique with few side effects expected.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">There\u2019s a sweet spot, too. For most adults, the heart\u2019s swings are biggest at around five and a half to six breaths a minute, and going slower than that doesn\u2019t add more. Researchers call it the <em class=\"eqi\">resonance<\/em> pace, and it differs a little from person to person.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"six-breaths-a-minute-is-an-old-rhythm\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Six breaths a minute is an old rhythm<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In 2001, researchers asked 23 healthy adults to recite the rosary in Latin, or a yoga mantra, while their breathing and circulation were measured. Both recitations happened to slow breathing to about six breaths a minute, and both produced strong, synchronized waves in heart rhythm and blood pressure. The researchers suggested that part of what people have long found calming in these practices may be <strong class=\"eqb\">the breathing rhythm built into them<\/strong>.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#eef4f9;border:0;border-left:4px solid #276a9b;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#276a9b;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#276a9b;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth remembering<\/p><p class=\"t\">Your breath is the one part of the stress response you can steer on purpose, and at about six breaths a minute, your heart follows most clearly.<\/p><\/aside>\n\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"wt-part ct\"><div class=\"no\"><svg viewBox=\"0 0 96 96\" aria-hidden=\"true\" focusable=\"false\"><path class=\"gnd\" d=\"M6 80H92\"\/><path class=\"cat\" d=\"M14 78c-4 -16 8 -30 30 -30c14 0 24 4 30 12c4 -6 12 -6 14 2c2 8 -2 14 -8 16H14z\"\/><path class=\"spot\" d=\"M28 57c6 -5 15 -4 18 2c-5 5 -14 4 -18 -2z\"\/><path class=\"spot\" d=\"M52 51c5 -2 10 0 11 4c-4 2 -9 1 -11 -4z\"\/><path class=\"cat\" d=\"M72 58l2 -10l6 7M82 56l6 -6l0 9\"\/><path class=\"ln\" d=\"M77 66q3 2 6 0M87 68l6 -1.5M87 70.5l6 1.5\"\/><path class=\"ln\" d=\"M16 76c10 6 34 6 48 -2\"\/><text class=\"z\" x=\"66\" y=\"40\" style=\"font-size:20px\">z<\/text><text class=\"z\" x=\"78\" y=\"24\" style=\"font-size:16px\">z<\/text><text class=\"n\" x=\"22\" y=\"40\" text-anchor=\"middle\">2<\/text><\/svg><\/div><div class=\"tx\"><p class=\"lb\">Part two of three<\/p><h2 id=\"part-2\">Why the breath out matters most<\/h2><p class=\"sb\">Longer exhales, a month of practice, and what the trials found<\/p><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"the-exhale-is-the-calming-half\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">The exhale is the calming half<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Because the heart slows on the breath out, it makes sense to ask whether the out-breath matters more than the pace. Researchers in Belgium asked 30 people to breathe in four patterns: slow or ordinary pace, with either a long out-breath or a long in-breath. <strong class=\"eqb\">Breathing out for longer than they breathed in helped people feel more relaxed<\/strong>, at either pace. The slower pace on its own mostly gave people a little more energy. Slow breathing with a long out-breath gave the clearest calming signal in the heart.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:30px;margin-bottom:36px\"><style>\n.sb-ratio{margin:0;background:#faf8f3;border:1.5px solid #ebe4d6;border-radius:20px;padding:clamp(22px,3.4vw,32px)}\n.sb-ratio .ti{font-size:12px;font-weight:700;letter-spacing:.14em;text-transform:uppercase;color:#276a9b;margin:0 0 14px}\n.sb-ratio .sw{display:flex;flex-wrap:wrap;gap:8px;margin:0 0 18px}\n.sb-ratio .sw button{font:600 15px\/1.2 \"Work Sans\",sans-serif;border-radius:999px;cursor:pointer;padding:8px 16px;\n  border:1.5px solid #e8e1d5;background:#fff;color:#2a2622;transition:background .16s ease}\n.sb-ratio .sw button:hover{background:#e8f1f8}\n.sb-ratio .sw button:focus-visible{outline:2px solid #276a9b;outline-offset:2px}\n.sb-ratio .sw button[aria-pressed=true]{background:#276a9b;border-color:#276a9b;color:#fff}\n.sb-ratio .g{display:grid;grid-template-columns:auto minmax(0,1fr) minmax(0,1fr);gap:10px;align-items:stretch}\n.sb-ratio .ch{font-size:14px;font-weight:700;color:#1d4a6c;text-align:center;align-self:end;padding:0 4px}\n.sb-ratio .rh{font-size:14px;font-weight:700;color:#1d4a6c;writing-mode:vertical-rl;transform:rotate(180deg);text-align:center;align-self:center}\n.sb-ratio .c{background:#fff;border:1.5px solid #e8e1d5;border-radius:14px;padding:14px;min-width:0;transition:border-color .2s ease,background .2s ease}\n.sb-ratio .c svg{display:block;width:100%;height:50px;margin:0 0 12px;overflow:visible}\n.sb-ratio .c p{margin:0}\n.sb-ratio .c .lab{display:block;font-size:13.5px;color:#6b6259;margin:-6px 0 10px}\n.sb-ratio .vd{font-size:clamp(18px,2.2vw,21px);font-weight:700;line-height:1.35;color:#1d4a6c;margin:0 0 18px;padding:12px 16px;background:#fff;border-left:4px solid #276a9b;border-radius:0}\n.sb-ratio .c p b{display:inline-block;font-size:14px;font-weight:700;line-height:1.3;border-radius:999px;padding:5px 12px;\n  border:1.5px solid #e8e1d5;color:#6b6259;background:#fff;transition:background .2s ease,color .2s ease}\n.sb-ratio .c.on{border-color:#276a9b;background:#e8f1f8}\n.sb-ratio .c.on p b{background:#276a9b;border-color:#276a9b;color:#fff}\n.sb-ratio .key{display:flex;flex-wrap:wrap;gap:8px 20px;font-size:14px;color:#6b6259;margin:14px 0 0;padding:0;list-style:none}\n.sb-ratio .key i{display:inline-block;width:18px;height:10px;border-radius:3px;margin-right:7px;vertical-align:-1px}\n.sb-ratio figcaption{font-size:15.5px;line-height:1.6;color:#6b6259;margin:16px 0 0;padding-top:14px;border-top:1px solid #ebe4d6}\n@media(max-width:560px){.sb-ratio .g{grid-template-columns:minmax(0,1fr) minmax(0,1fr);gap:8px}.sb-ratio .g>span:first-child{display:none}.sb-ratio .rh{writing-mode:horizontal-tb;transform:none;grid-column:1\/-1;text-align:left;margin:6px 0 -2px}}\n@media(max-width:520px){.sb-ratio{padding:20px 14px;border-radius:16px;margin:0 -12px!important}.sb-ratio .c{padding:11px}.sb-ratio .c p b{font-size:13px;padding:4px 10px}.sb-ratio .c svg{height:40px}}\n@media(prefers-reduced-motion:reduce){.sb-ratio .c,.sb-ratio .sw button{transition:none!important}}\n@media print{.sb-ratio .sw{display:none!important}}\n\n\/* phone tap targets: 44px minimum (added, phone only) *\/\n@media(max-width:640px){.sb-ratio .sw button{min-height:44px}}\n<\/style><figure class=\"sb-ratio\" id=\"sb-ratio\"><p class=\"ti\">Four ways to breathe, one study<\/p><div class=\"sw\" role=\"group\" aria-label=\"Which finding to show\"><button type=\"button\" data-v=\"felt\" aria-pressed=\"true\">how people felt<\/button><button type=\"button\" data-v=\"heart\" aria-pressed=\"false\">what the heart did<\/button><\/div><p class=\"vd\" id=\"sb-vd\" aria-live=\"polite\">A longer breath out helped people relax, at either pace.<\/p><div class=\"g\"><span><\/span><span class=\"ch\">Longer breath in<\/span><span class=\"ch\">Longer breath out<\/span><span class=\"rh\">Ordinary pace<\/span><div class=\"c\" data-felt=\"0\" data-heart=\"0\"><svg viewBox=\"0 0 150 50\" preserveAspectRatio=\"none\" aria-hidden=\"true\"><line x1=\"0\" y1=\"44\" x2=\"150\" y2=\"44\" stroke=\"#e8e1d5\" stroke-width=\"1\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M0.0 44L52.5 6M75.0 44L127.5 6\" stroke=\"#9cc2e2\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M52.5 6L75.0 44M127.5 6L150.0 44\" stroke=\"#276a9b\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><\/svg><span class=\"lab\">long in, short out<\/span><p data-t-felt=\"Less relaxed\" data-t-heart=\"Weaker heart signal\"><b>Less relaxed<\/b><\/p><\/div><div class=\"c on\" data-felt=\"1\" data-heart=\"0\"><svg viewBox=\"0 0 150 50\" preserveAspectRatio=\"none\" aria-hidden=\"true\"><line x1=\"0\" y1=\"44\" x2=\"150\" y2=\"44\" stroke=\"#e8e1d5\" stroke-width=\"1\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M0.0 44L22.5 6M75.0 44L97.5 6\" stroke=\"#9cc2e2\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M22.5 6L75.0 44M97.5 6L150.0 44\" stroke=\"#276a9b\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><\/svg><span class=\"lab\">short in, long out<\/span><p data-t-felt=\"More relaxed\" data-t-heart=\"Weaker heart signal\"><b>More relaxed<\/b><\/p><\/div><span class=\"rh\">Slow pace<\/span><div class=\"c\" data-felt=\"0\" data-heart=\"0\"><svg viewBox=\"0 0 150 50\" preserveAspectRatio=\"none\" aria-hidden=\"true\"><line x1=\"0\" y1=\"44\" x2=\"150\" y2=\"44\" stroke=\"#e8e1d5\" stroke-width=\"1\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M0.0 44L105.0 6\" stroke=\"#9cc2e2\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M105.0 6L150.0 44\" stroke=\"#276a9b\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><\/svg><span class=\"lab\">long in, short out<\/span><p data-t-felt=\"Less relaxed\" data-t-heart=\"Weaker heart signal\"><b>Less relaxed<\/b><\/p><\/div><div class=\"c on\" data-felt=\"1\" data-heart=\"1\"><svg viewBox=\"0 0 150 50\" preserveAspectRatio=\"none\" aria-hidden=\"true\"><line x1=\"0\" y1=\"44\" x2=\"150\" y2=\"44\" stroke=\"#e8e1d5\" stroke-width=\"1\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M0.0 44L45.0 6\" stroke=\"#9cc2e2\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><path d=\"M45.0 6L150.0 44\" stroke=\"#276a9b\" fill=\"none\" stroke-width=\"3.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\" vector-effect=\"non-scaling-stroke\"\/><\/svg><span class=\"lab\">short in, long out<\/span><p data-t-felt=\"More relaxed\" data-t-heart=\"Clearest heart signal\"><b>More relaxed<\/b><\/p><\/div><\/div><ul class=\"key\"><li><i style=\"background:#9cc2e2;height:4px\"><\/i>breathing in<\/li><li><i style=\"background:#276a9b;height:4px\"><\/i>breathing out<\/li><li>each square shows ten seconds<\/li><\/ul><figcaption>Ordinary pace was twelve breaths a minute and slow was six, with the long half of each breath taking 70 percent of it. A longer breath out made people feel more relaxed at either pace. The heart showed the clearest calming signal only when the breath out was longer and the pace was slow as well.<\/figcaption><script>(function(){\nvar f=document.getElementById(\"sb-ratio\");if(!f){return;}\nvar bs=f.querySelectorAll(\".sw button\"),cs=f.querySelectorAll(\".c\");\nvar VD={felt:\"A longer breath out helped people relax, at either pace.\",heart:\"The heart calmed most when the breath out was longer and the pace was slow.\"};\nvar set=function(v){document.getElementById(\"sb-vd\").textContent=VD[v];Array.prototype.forEach.call(bs,function(b){b.setAttribute(\"aria-pressed\",String(b.getAttribute(\"data-v\")===v));});\n Array.prototype.forEach.call(cs,function(c){c.className=c.getAttribute(\"data-\"+v)===\"1\"?\"c on\":\"c\";var p=c.querySelector(\"p\");p.querySelector(\"b\").textContent=p.getAttribute(\"data-t-\"+v);});};\nArray.prototype.forEach.call(bs,function(b){b.addEventListener(\"click\",function(){set(b.getAttribute(\"data-v\"));});});\nset(\"felt\");\n})();<\/script><\/figure><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"a-few-minutes-a-day\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">A few minutes a day<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In 2023, a team at Stanford compared three breathing exercises with <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-1\"><em class=\"eqi\">mindfulness meditation<\/em><span class=\"gd\" role=\"tooltip\" id=\"gd-1\"><b>mindfulness meditation<\/b>Practice in paying attention to the present moment, such as the breath or sounds, and letting thoughts come and go without following them.<\/span><\/span>. For a month, people spent five minutes a day on their assigned practice. One group did <em class=\"eqi\">cyclic sighing<\/em>: a breath in through the nose, a second short breath in to top up the lungs, then a long, slow breath out through the mouth. Another did box breathing, with equal counts for breathing in, holding, breathing out and holding. A third breathed fast, with long in-breaths, and then held their breath.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Everyone felt less anxious, meditators included. But <strong class=\"eqb\">cyclic sighing, the practice built around a long out-breath, gave the biggest lift in good mood<\/strong> and the biggest drop in breathing rate. It was a small first study that wasn\u2019t registered in advance, so it\u2019s a promising start.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"what-the-trials-add-up-to\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">What the trials add up to<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">When a <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-3\"><em class=\"eqi\">meta-analysis<\/em><span class=\"gd\" role=\"tooltip\" id=\"gd-3\"><b>meta-analysis<\/b>A study of studies: it pools the results of many experiments on the same question to estimate how large an effect usually is, rather than relying on any single result.<\/span><\/span> pooled the <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-2\"><em class=\"eqi\">randomized controlled trials<\/em><span class=\"gd\" role=\"tooltip\" id=\"gd-2\"><b>randomized controlled trials<\/b>Studies in which people are assigned to groups by chance, so that differences between the groups at the end can more fairly be put down to the practice being tested.<\/span><\/span> of breathing practices, people who practiced felt less stressed than people who didn\u2019t, <strong class=\"eqb\">a modest but real difference<\/strong>, and they were less anxious and low by about the same amount.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Most of the trials had some <span class=\"gl\" tabindex=\"0\" aria-describedby=\"gd-4\"><em class=\"eqi\">risk of bias<\/em><span class=\"gd\" role=\"tooltip\" id=\"gd-4\"><b>risk of bias<\/b>How likely it is that the way a study was run tilted its results, for example because people knew which practice was expected to work, or because many dropped out.<\/span><\/span>, so the results are encouraging rather than settled, and the authors warned against letting the hype run ahead of the evidence.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">There\u2019s also a more structured version, called <em class=\"eqi\">heart rate variability biofeedback<\/em>, where people practice breathing at their own resonance pace while watching their heart rhythm on a screen. A review of 24 studies found a large drop in self-reported stress and anxiety, while noting that more well-controlled studies are needed. A larger review from 2020, of 58 randomized trials, found a smaller effect, about the same as other treatments that work, with some of the biggest changes in anxiety, low mood and anger.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<style>.eqp .eq-kp{display:grid;grid-template-columns:auto minmax(0,1fr);gap:4px 16px;align-items:start;background:#eef4f9;border:0;border-left:4px solid #276a9b;border-radius:4px 18px 18px 4px;padding:20px 26px;margin:6px 0 34px}.eqp .eq-kp .mk{grid-row:1\/3;width:40px;height:40px;border-radius:50%;background:#fff;color:#276a9b;display:flex;align-items:center;justify-content:center}.eqp .eq-kp .mk svg{width:21px;height:21px}.eqp .eq-kp .k{font-family:\"Work Sans\",sans-serif;font-size:12px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;color:#276a9b;margin:2px 0 4px}.eqp .eq-kp .t{font-family:\"Work Sans\",sans-serif;font-size:clamp(15px,calc(10.6px + .72vw),19px);font-weight:500;line-height:1.55;color:#2a2622;margin:0}@media(max-width:560px){.eqp .eq-kp{grid-template-columns:minmax(0,1fr);padding:18px 20px}.eqp .eq-kp .mk{grid-row:auto;width:34px;height:34px}}<\/style><aside class=\"eq-kp\"><span class=\"mk\" aria-hidden=\"true\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.7\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 3.5h11a1 1 0 0 1 1 1v15.6a.5.5 0 0 1-.78.42L12 16.4l-5.72 4.12a.5.5 0 0 1-.78-.42V4.5a1 1 0 0 1 1-1z\"\/><\/svg><\/span><p class=\"k\">Worth noting<\/p><p class=\"t\">The long, slow breath out is the calming half. In practice, make the out-breath longer than the in-breath.<\/p><\/aside>\n\n\n\n<div style=\"margin-top:92px;margin-bottom:34px\"><div class=\"wt-part ct\"><div class=\"no\"><svg viewBox=\"0 0 96 96\" aria-hidden=\"true\" focusable=\"false\"><path class=\"gnd\" d=\"M6 80H92\"\/><path class=\"cat\" d=\"M14 78c-4 -16 8 -30 30 -30c14 0 24 4 30 12c4 -6 12 -6 14 2c2 8 -2 14 -8 16H14z\"\/><path class=\"spot\" d=\"M28 57c6 -5 15 -4 18 2c-5 5 -14 4 -18 -2z\"\/><path class=\"spot\" d=\"M52 51c5 -2 10 0 11 4c-4 2 -9 1 -11 -4z\"\/><path class=\"cat\" d=\"M72 58l2 -10l6 7M82 56l6 -6l0 9\"\/><path class=\"ln\" d=\"M77 66q3 2 6 0M87 68l6 -1.5M87 70.5l6 1.5\"\/><path class=\"ln\" d=\"M16 76c10 6 34 6 48 -2\"\/><text class=\"z\" x=\"66\" y=\"40\" style=\"font-size:20px\">z<\/text><text class=\"z\" x=\"78\" y=\"24\" style=\"font-size:16px\">z<\/text><text class=\"z\" x=\"88\" y=\"10\" style=\"font-size:13px\">z<\/text><text class=\"n\" x=\"22\" y=\"40\" text-anchor=\"middle\">3<\/text><\/svg><\/div><div class=\"tx\"><p class=\"lb\">Part three of three<\/p><h2 id=\"part-3\">How to try it<\/h2><p class=\"sb\">A pattern to start with, how often to practice, and when to stop<\/p><\/div><\/div><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"start-with-four-in-and-six-out\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Start with four in and six out<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Breathe in gently through your nose for a count of about four, and out through your nose or softly parted lips for a count of about six. That comes to six breaths a minute. The counts don\u2019t need to be exact. What matters is that the breath is slow, and that <strong class=\"eqb\">the out-breath is longer than the in-breath<\/strong>. If four in and six out leaves you hungry for air, try three in and five out instead.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:34px;margin-bottom:40px\"><figure class=\"sb-pace\" id=\"sb-pace\"><div class=\"hd\"><p class=\"ti\">Breathe with it<\/p><p class=\"un\">try it here<\/p><\/div><p class=\"q\" id=\"sb-q1\">Pattern<\/p><div class=\"sb-mob\"><label class=\"sb-lab\" for=\"sb-sel\">Pattern<\/label><select class=\"sb-sel\" id=\"sb-sel\"><option value=\"fs\" selected>four in, six out<\/option><option value=\"cs\">cyclic sigh<\/option><option value=\"bx\">box breathing<\/option><option value=\"tf\">three in, five out<\/option><\/select><\/div><div class=\"chips\" role=\"group\" aria-labelledby=\"sb-q1\"><button type=\"button\" data-k=\"fs\" aria-pressed=\"true\">four in, six out<\/button><button type=\"button\" data-k=\"cs\" aria-pressed=\"false\">cyclic sigh<\/button><button type=\"button\" data-k=\"bx\" aria-pressed=\"false\">box breathing<\/button><button type=\"button\" data-k=\"tf\" aria-pressed=\"false\">three in, five out<\/button><\/div><p class=\"note\" id=\"sb-note\">The pace used in many of the studies, with the out-breath longer than the in-breath.<\/p><div class=\"stage\"><div class=\"sky\" id=\"sb-sky\"><\/div><div class=\"orb\" aria-hidden=\"true\"><div class=\"ring\"><\/div><div class=\"ball\" id=\"sb-ball\"><\/div><div class=\"in\"><span class=\"ph\" id=\"sb-ph\">Ready<\/span><span class=\"ct\" id=\"sb-ct\">4<\/span><\/div><\/div><div class=\"side\"><div class=\"bar\" id=\"sb-bar\"><span class=\"k-in\" style=\"flex:4 1 0\">in 4<\/span><span class=\"k-out\" style=\"flex:6 1 0\">out 6<\/span><i class=\"mk\" id=\"sb-mk\"><\/i><\/div><p class=\"cap\">One breath, from left to right.<\/p><ul class=\"stats\"><li><b id=\"sb-bpm\">6<\/b>breaths a minute<\/li><li><b id=\"sb-left\">2:00<\/b>left<\/li><\/ul><p class=\"q\" id=\"sb-q2\">How long<\/p><div class=\"chips\" role=\"group\" aria-labelledby=\"sb-q2\" id=\"sb-dur\"><button type=\"button\" data-m=\"1\" aria-pressed=\"false\">1 min<\/button><button type=\"button\" data-m=\"2\" aria-pressed=\"true\">2 min<\/button><button type=\"button\" data-m=\"5\" aria-pressed=\"false\">5 min<\/button><\/div><div class=\"ctl\"><button type=\"button\" class=\"go\" id=\"sb-go\">Start<\/button><button type=\"button\" id=\"sb-reset\">Reset<\/button><\/div><\/div><\/div><p class=\"sr\" id=\"sb-live\" aria-live=\"polite\" style=\"position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0)\"><\/p><p class=\"fin\" id=\"sb-fin\">That\u2019s the time. Before you move on, notice how your body feels now.<\/p><p class=\"safe\">Keep each breath comfortable rather than deep. If you feel lightheaded, make the breaths smaller, or stop.<\/p><figcaption>The darker part of the bar is the breath out: in most of these patterns it is the longer half.<\/figcaption><script>var SBP=[{\"k\":\"fs\",\"ph\":[[\"in\",4],[\"out\",6]],\"note\":\"The pace used in many of the studies, with the out-breath longer than the in-breath.\",\"bar\":\"\\u003cspan class=\\\"k-in\\\" style=\\\"flex:4 1 0\\\">in 4\\u003c\/span>\\u003cspan class=\\\"k-out\\\" style=\\\"flex:6 1 0\\\">out 6\\u003c\/span>\"},{\"k\":\"cs\",\"ph\":[[\"in\",2],[\"top\",1],[\"out\",6]],\"note\":\"From the Stanford study: a breath in through the nose, a second short breath in to fill the lungs, then a long, slow breath out through the mouth.\",\"bar\":\"\\u003cspan class=\\\"k-in\\\" style=\\\"flex:2 1 0\\\">in 2\\u003c\/span>\\u003cspan class=\\\"k-top\\\" style=\\\"flex:1 1 0\\\">+1\\u003c\/span>\\u003cspan class=\\\"k-out\\\" style=\\\"flex:6 1 0\\\">out 6\\u003c\/span>\"},{\"k\":\"bx\",\"ph\":[[\"in\",4],[\"hold\",4],[\"out\",4],[\"hold\",4]],\"note\":\"Equal counts for breathing in, holding, breathing out and holding. 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sky=$(\"sb-sky\"),ball=$(\"sb-ball\"),ph=$(\"sb-ph\"),ct=$(\"sb-ct\"),mk=$(\"sb-mk\"),bar=$(\"sb-bar\"),left=$(\"sb-left\"),bpm=$(\"sb-bpm\"),go=$(\"sb-go\"),live=$(\"sb-live\");\nvar still=window.matchMedia?window.matchMedia(\"(prefers-reduced-motion: reduce)\").matches:false;\nvar WORD={in:\"Breathe in\",top:\"And a little more\",hold:\"Hold\",out:\"Breathe out\"};\nvar pat=SBP[0],mins=2,t=0,run=false,last=0,raf=0,lastPh=\"\";\nvar cyc=function(){var s=0;pat.ph.forEach(function(x){s+=x[1];});return s;};\nvar fmt=function(s){s=Math.max(0,Math.ceil(s));var m=Math.floor(s\/60),r=s%60;return m+\":\"+(r<10?\"0\":\"\")+r;};\nvar ease=function(x){return (1-Math.cos(Math.PI*x))\/2;};\nvar setBpm=function(){var v=60\/cyc();bpm.textContent=(Math.abs(v-Math.round(v))<0.05?\"\":\"about \")+Math.round(v);};\nvar paint=function(){\n var c=cyc(),pos=(t\/1000)%c,acc=0,i=0;\n for(i=0;i<pat.ph.length;i++){if(pos<acc+pat.ph[i][1]){break;}acc+=pat.ph[i][1];}\n if(i>=pat.ph.length){i=pat.ph.length-1;}\n 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tick=function(now){if(!run){return;}var dt=Math.min(100,now-last);last=now;t+=dt;\n if(t>=mins*60000){t=mins*60000;stop(true);return;}paint();raf=requestAnimationFrame(tick);};\nvar start=function(){if(t>=mins*60000){t=0;}run=true;f.classList.remove(\"done\");go.textContent=\"Pause\";lastPh=\"\";\n last=performance.now();raf=requestAnimationFrame(tick);};\nvar stop=function(fin){run=false;cancelAnimationFrame(raf);go.textContent=fin?\"Start again\":\"Resume\";\n if(fin){f.classList.add(\"done\");sky.style.opacity=\"0\";ph.textContent=\"Done\";ct.textContent=\"\";ball.style.transform=still?\"scale(.8)\":\"scale(.6)\";left.textContent=\"0:00\";live.textContent=\"Done\";t=mins*60000;}\n else{ph.textContent=\"Paused\";}};\nvar reset=function(){run=false;cancelAnimationFrame(raf);t=0;go.textContent=\"Start\";f.classList.remove(\"done\");rest();};\ngo.addEventListener(\"click\",function(){if(run){stop(false);}else{if(f.classList.contains(\"done\")){t=0;}start();}});\n$(\"sb-reset\").addEventListener(\"click\",reset);\neach(pats,function(b){b.addEventListener(\"click\",function(){var k=b.getAttribute(\"data-k\");\n each(pats,function(x){x.setAttribute(\"aria-pressed\",String(x===b));});\n SBP.forEach(function(p){if(p.k===k){pat=p;}});$(\"sb-note\").textContent=pat.note;\n bar.innerHTML=pat.bar+'<i class=\"mk\" id=\"sb-mk\"><\/i>';mk=$(\"sb-mk\");setBpm();reset();});});\neach(durs,function(b){b.addEventListener(\"click\",function(){each(durs,function(x){x.setAttribute(\"aria-pressed\",String(x===b));});\n mins=Number(b.getAttribute(\"data-m\"));reset();});});\nsetBpm();rest();\n})();\n(function(){var f=document.getElementById(\"sb-pace\");if(!f){return;}var sel=document.getElementById(\"sb-sel\");if(!sel){return;}var cs=f.querySelectorAll(\".chips:not(#sb-dur) button\");Array.prototype.forEach.call(cs,function(c){c.addEventListener(\"click\",function(){sel.value=c.getAttribute(\"data-k\");});});sel.addEventListener(\"change\",function(){Array.prototype.forEach.call(cs,function(c){if(c.getAttribute(\"data-k\")===sel.value){c.click();}});});})();<\/script><\/figure><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"slow-not-deep\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Slow, not deep<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">Slow breathing isn\u2019t the same as taking big breaths.<\/strong> Slower breaths are naturally a little fuller, but if you breathe very deeply as well as slowly, you can blow off too much carbon dioxide and start to feel lightheaded or tingly, which is the opposite of what you want (ask anyone who\u2019s blown up a lot of balloons for a party). Keep each breath comfortable, as if you were breathing a little more slowly than usual rather than filling your lungs to the top. If you do feel lightheaded, make the breaths smaller.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"when-to-stop-and-when-to-ask\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">When to stop, and when to ask<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Some people find that paying close attention to their breathing makes them more anxious at first, especially if they\u2019ve had panic attacks or have been through trauma. If that happens, it can help to keep your eyes open, count more loosely, or focus on the out-breath only. If it still makes things worse, <strong class=\"eqb\">it\u2019s fine to set it aside<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you live with panic attacks, go gently. Very big breaths can bring on the dizziness you\u2019re trying to avoid, and slow breathing works best as everyday practice, not as an emergency exit. For panic disorder itself, the evidence for breathing training is mixed.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">If you tend to feel faint when you stand up, practice sitting or lying down at first, and stop if you feel woozy. If you have a heart or lung condition, or you\u2019ve been told to be careful with breathing exercises, check with your doctor first, and skip the holds in box breathing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"try-it-most-days-and-when-you-are-calm\" style=\"color:#276a9b;margin-top:72px;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">Try it most days, and when you\u2019re calm<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\"><strong class=\"eqb\">Five minutes is a good place to start, most days, for a few weeks.<\/strong> Reviews of breathing programs suggest that regular sessions of at least five minutes do more than the odd quick one. It also helps to practice when nothing in particular is wrong, so the pattern is already familiar by the time you need it. A slow out-breath in the corridor before a difficult meeting comes more easily if you\u2019ve already done it a few times at the kitchen table.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">In a tight moment, two or three slow sighs may take the edge off: two breaths in through the nose, the second one topping up the first, then one long, unhurried breath out. The study tested five minutes a day, though, so think of a quick sigh as a taster.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Breathe in, and take a little longer on the way out.<\/p>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-f86ed65e wp-block-group-is-layout-constrained\" style=\"background-color:#f1f5f9;border-color:#dbe4ec;border-width:1.5px;border-style:solid;border-radius:20px;margin-top:46px;margin-bottom:46px;padding:34px 38px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#1d4a6c;margin-top:0;margin-bottom:12px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WHAT THE RESEARCH SUPPORTS<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Slowing your breathing to around six breaths a minute reliably increases heart rate variability, both during practice and after it. A longer out-breath appears to be especially calming. Trials of breathing practices show modest reductions in stress, anxiety and low mood, and a few minutes most days may be enough to notice a difference.<\/p>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d12c95ff wp-block-group-is-layout-constrained\">\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-7c590e6f wp-block-group-is-layout-constrained\" style=\"background-color:#fbf4e6;border-color:#eedcb9;border-width:1.5px;border-style:solid;border-radius:20px;margin-top:0;margin-bottom:46px;padding:34px 38px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#1d4a6c;margin-top:0;margin-bottom:12px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WORTH BEING CLEAR ABOUT<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:26px;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Many of the studies are small, many measure how people feel straight after breathing rather than months later, and most of the trials have some risk of bias. Changes in heart rate variability show that the body is responding, but on their own they don\u2019t prove long-term health benefits.<\/p>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#2a2622;margin-top:0;margin-bottom:0;font-size:clamp(14.082px, 0.88rem + ((1vw - 3.2px) * 0.786), 21px);line-height:1.68\">Slow breathing is a useful tool for settling your body in the moment. It isn\u2019t a treatment for anxiety, panic or depression on its own. If stress or anxiety is affecting your sleep, your work or your relationships, breathing alone is unlikely to be enough.<\/p>\n\n\n<\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div class=\"wp-block-group has-background has-global-padding is-layout-constrained wp-container-core-group-is-layout-69c879e7 wp-block-group-is-layout-constrained\" style=\"background-color:#faf8f3;border-color:#e8e1d5;border-width:1.5px;border-style:solid;border-radius:18px;margin-top:0;margin-bottom:44px;padding:30px 34px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#6b6259;margin-top:0;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">REFERENCES<\/p>\n\n\n\n<ol class=\"wp-block-list has-text-color has-work-sans-regular-font-family\" style=\"color:#524a42;margin-top:0;margin-bottom:0;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.17), 15.5px);line-height:1.7\">\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.xcrm.2022.100895\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., &amp; Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. <em>Cell Reports Medicine, 4<\/em>(1), Article 100895.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.3390\/brainsci13121612\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Bentley, T. G. K., D\u2019Andrea&#45;Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., &amp; Sprimont, P. (2023). Breathing practices for stress and anxiety reduction: Conceptual framework of implementation guidelines based on a systematic review of the published literature. <em>Brain Sciences, 13<\/em>(12), Article 1612.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1136\/bmj.323.7327.1446\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Bernardi, L., Sleight, P., Bandinelli, G., Cencetti, S., Fattorini, L., Wdowczyc-Szulc, J., &amp; Lagi, A. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: Comparative study. <em>BMJ, 323<\/em>(7327), 1446-1449.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1038\/s41598-022-27247-y\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Fincham, G. W., Strauss, C., Montero-Marin, J., &amp; Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. <em>Scientific Reports, 13<\/em>(1), Article 432.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1017\/S0033291717001003\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Goessl, V. C., Curtiss, J. E., &amp; Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. <em>Psychological Medicine, 47<\/em>(15), 2578-2586.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1037\/0022-006X.51.2.171\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Heide, F. J., &amp; Borkovec, T. D. (1983). Relaxation&#45;induced anxiety: Paradoxical anxiety enhancement due to relaxation training. <em>Journal of Consulting and Clinical Psychology, 51<\/em>(2), 171-182.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1016\/j.neubiorev.2022.104711\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Laborde, S., Allen, M. S., Borges, U., Dosseville, F., Hosang, T. J., Iskra, M., Mosley, E., Salvotti, C., Spolverato, L., Zammit, N., &amp; Javelle, F. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. <em>Neuroscience &amp; Biobehavioral Reviews, 138<\/em>, Article 104711.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1007\/s10484-020-09466-z\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Lehrer, P., Kaur, K., Sharma, A., Shah, K., Huseby, R., Bhavsar, J., Sgobba, P., &amp; Zhang, Y. (2020). Heart rate variability biofeedback improves emotional and physical health and performance: A systematic review and meta analysis. <em>Applied Psychophysiology and Biofeedback, 45<\/em>(3), 109-129.<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.3389\/fpsyg.2014.00756\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Lehrer, P. M., &amp; Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? <em>Frontiers in Psychology, 5<\/em>, Article 756.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1177\/0145445503256324\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Meuret, A. E., Wilhelm, F. H., Ritz, T., &amp; Roth, W. T. (2003). Breathing training for treating panic disorder: Useful intervention or impediment? <em>Behavior Modification, 27<\/em>(5), 731-754.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nccih.nih.gov\/health\/relaxation-techniques-what-you-need-to-know\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">National Center for Complementary and Integrative Health. (2021). <em>Relaxation techniques: What you need to know<\/em>.<\/a><\/li>\n<li><a href=\"https:\/\/doi.org\/10.1183\/20734735.009817\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Russo, M. A., Santarelli, D. M., &amp; O\u2019Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. <em>Breathe, 13<\/em>(4), 298-309.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.1007\/s10484-014-9253-x\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Van Diest, I., Verstappen, K., Aubert, A. E., Widjaja, D., Vansteenwegen, D., &amp; Vlemincx, E. (2014). Inhalation\/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. <em>Applied Psychophysiology and Biofeedback, 39<\/em>(3-4), 171-180.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/doi.org\/10.3389\/fnhum.2018.00353\" target=\"_blank\" rel=\"noopener\" style=\"color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px;text-decoration-color:#bcd3e6\">Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., &amp; Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. <em>Frontiers in Human Neuroscience, 12<\/em>, Article 353.<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"eq-lastrev\" style=\"margin:34px 0 0;font-family:&quot;Work Sans&quot;,sans-serif;font-size:12px;font-weight:700;letter-spacing:.15em;text-transform:uppercase;line-height:1.5;color:#6b6259\">Last reviewed October 2026<\/p>\n\n\n<\/div>\n\n\n\n<style>.eqp{--rc-accent:#a04365;--rc-band:#f7ebef;--rc-hover:#f1dde4;--rc-bg:#faf8f3}.eqp .eq-rc-btn{display:none}.eqp .eq-rc{position:relative}.eqp .eq-rc li[hidden]{display:block;margin:0;padding:0;height:0;line-height:0;font-size:0}.eqp .eq-rc li.rc-off{display:none}.eqp .eq-rc.is-collapsed::after{content:\"\";position:absolute;left:0;right:0;bottom:0;height:76px;background:linear-gradient(to bottom,transparent,var(--rc-bg) 94%);pointer-events:none}.eqp .eq-rc ~ .eq-rc-btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;box-sizing:border-box;min-width:260px;min-height:48px;margin:22px 0 0;padding:12px 26px;background:var(--rc-band);color:var(--rc-accent);border:1.5px solid var(--rc-accent);border-radius:9px;font-family:\"Work Sans\",system-ui,sans-serif;font-size:15px;font-weight:600;line-height:1.3;letter-spacing:normal;text-transform:none;text-decoration:none;text-align:center;box-shadow:none;cursor:pointer;-webkit-appearance:none;appearance:none;-webkit-tap-highlight-color:transparent}.eqp .eq-rc ~ .eq-rc-btn:hover{background:var(--rc-hover);color:var(--rc-accent)}.eqp .eq-rc ~ .eq-rc-btn:focus-visible{outline:3px solid var(--rc-accent);outline-offset:3px}.eqp .eq-rc-chev{flex:0 0 auto;width:8px;height:8px;margin-top:-4px;border-right:2px solid currentColor;border-bottom:2px solid currentColor;transform:rotate(45deg);transition:transform .2s ease}.eqp .eq-rc-btn[aria-expanded=\"true\"] .eq-rc-chev{margin-top:4px;transform:rotate(-135deg)}@media (max-width:640px){.eqp .eq-rc ~ .eq-rc-btn{display:flex;width:100%;min-width:0;margin:18px 0 0;padding:12px 10px}}@media (prefers-reduced-motion:reduce){.eqp .eq-rc-chev{transition:none}}@media print{.eqp .eq-rc-btn{display:none!important}.eqp .eq-rc::after{display:none!important}.eqp .eq-rc li[hidden]{display:list-item!important;content-visibility:visible!important;height:auto!important;font-size:inherit!important;line-height:inherit!important}.eqp .eq-rc li.rc-off{display:list-item!important}}<\/style>\n<style id=\"eq-sweep-2873\">\n\/* Sweep 2873 (20 Oct 2026): design items D1 to D6. No text change. Sizes in rem, no ampersand. *\/\n\/* D1: the Working with this heading equals its text on a phone (17 over 17); 20px floor, the same curve from 768 up *\/\nbody .eqp .eq-ondark h3.wp-block-heading{font-size:clamp(1.25rem,calc(.89rem + .84vw),1.5625rem)!important}\n\/* D2: lone last words: pretty on running text, balance on headings only *\/\nbody .eqp p,body .eqp li,body .eqp figcaption,body .eqp .wt-part .sb,body .eqp .eq-kp .t{text-wrap:pretty}\nbody .eqp h3.wp-block-heading,body .eqp .wt-part h2,body .eqp .eq-toc .ttl,body .eqp .wt-next .ti{text-wrap:balance}\n\/* D3: figure buttons are 36px tall (Start and Reset 43px) on tablets; 44px below 900px and on any touch screen *\/\n@media (max-width:899px),(hover:none){\nbody .eqp .sb-pace button,body .eqp .sb-ratio .sw button{min-height:2.75rem}\n}\n\/* D4: the four pattern chips become a labelled 52px drop-down at 640px and below (markup and script in items.js) *\/\nbody .eqp .sb-pace .sb-mob{display:none}\n@media (max-width:640px){\nbody .eqp .sb-pace #sb-q1,body .eqp .sb-pace .chips:not(#sb-dur){display:none}\nbody .eqp .sb-pace .sb-mob{display:block;margin:0 0 18px}\nbody .eqp .sb-pace .sb-lab{display:block;font-family:\"Work Sans\",sans-serif;font-size:.9375rem;font-weight:700;line-height:1.3;color:#2a2622;margin:0 0 9px}\nbody .eqp .sb-pace .sb-sel{display:block;width:100%;box-sizing:border-box;height:3.25rem;margin:0;padding:0 44px 0 16px;font-family:\"Work Sans\",sans-serif;font-size:1rem;font-weight:600;line-height:1.2;color:#2a2622;background-color:#fff;border:1.5px solid #276a9b;border-radius:12px;-webkit-appearance:none;appearance:none;background-image:linear-gradient(45deg,transparent 50%,#276a9b 50%),linear-gradient(135deg,#276a9b 50%,transparent 50%);background-position:calc(100% - 22px) 50%,calc(100% - 16px) 50%;background-size:6px 6px,6px 6px;background-repeat:no-repeat;cursor:pointer}\nbody .eqp .sb-pace .sb-sel:focus-visible{outline:2px solid #276a9b;outline-offset:2px}\n}\n\/* 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wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:0px;margin-bottom:44px\"><a class=\"wt-next\" href=\"\/your-brain-on-stress\/\"><span class=\"eyb\">Read next<\/span><span class=\"ti\">Your Brain on Stress<\/span><span class=\"wy\">What\u2019s happening in your body when stress takes over, and why your heart races and your body braces in the first place.<\/span><\/a><\/div>\n\n\n<\/div>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-container-core-group-is-layout-d2a766d4 wp-block-group-is-layout-constrained\">\n\n\n<div style=\"margin-top:0px;margin-bottom:0px\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1708\" src=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-scaled.jpg\" alt=\"A therapist taking notes on a clipboard during a session\" class=\"wp-image-230\" style=\"width:100%;height:340px;object-fit:cover;object-position:center 40%;border-radius:22px 22px 0 0;display:block\" srcset=\"https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-scaled.jpg 2560w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-300x200.jpg 300w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-1024x683.jpg 1024w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-768x512.jpg 768w, https:\/\/equilibriumpsychotherapy.net\/wp-content\/uploads\/2024\/06\/mid-shot-woman-therapist-taking-notes-clipboard-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/div>\n<div hidden data-eq-related=\"2661,2503,2318\"><\/div>\n\n\n\n<div class=\"wp-block-group has-background eq-ondark has-global-padding is-layout-constrained wp-container-core-group-is-layout-f761ea3b wp-block-group-is-layout-constrained\" style=\"background-color:#276a9b;border-radius:0px 0px 22px 22px;margin-top:0;margin-bottom:80px;padding:52px\">\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#d8e8f5;margin-top:0;margin-bottom:14px;font-size:12px;font-weight:700;letter-spacing:0.16em;line-height:1.4\">WORKING WITH THIS<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-work-sans-regular-font-family\" id=\"when-your-body-will-not-settle\" style=\"color:#ffffff;margin-top:0;margin-bottom:18px;font-size:clamp(16.293px, 1.018rem + ((1vw - 3.2px) * 0.989), 25px);font-style:normal;font-weight:700;line-height:1.28\">When your body will not settle<\/h3>\n\n\n\n<p class=\"has-text-color has-work-sans-regular-font-family wp-block-paragraph\" style=\"color:#ffffff;margin-top:0;margin-bottom:30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.455), 18px);line-height:1.7\">If stress or anxiety keeps your body on alert, even after you\u2019ve tried to slow things down, you don\u2019t have to manage it alone. Talking with a therapist can help you understand what keeps it going, and what helps.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background has-work-sans-regular-font-family wp-element-button\" href=\"\/individual-session\/\" style=\"border-radius:9px;color:#2a2622;background-color:#faf8f3;padding:15px 30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.284), 16.5px);font-weight:700\">Book a session<\/a><\/div>\n\n\n\n<div class=\"wp-block-button footer_b\"><a class=\"wp-block-button__link has-text-color has-work-sans-regular-font-family wp-element-button\" href=\"\/contact\/\" style=\"border-color:#bcd3e6;border-width:1.5px;border-style:solid;border-radius:9px;color:#ffffff;padding:15px 30px;font-size:clamp(14px, 0.875rem + ((1vw - 3.2px) * 0.284), 16.5px);font-weight:600\">Get in touch<\/a><\/div>\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What happens in your body when you slow your breathing down, why the breath out matters most, and how to try it in a few minutes<\/p>","protected":false},"author":2,"featured_media":4708,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"iawp_total_views":3907,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-and-mind"],"_links":{"self":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/2873","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/comments?post=2873"}],"version-history":[{"count":20,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/2873\/revisions"}],"predecessor-version":[{"id":4629,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/posts\/2873\/revisions\/4629"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/media\/4708"}],"wp:attachment":[{"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/media?parent=2873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/categories?post=2873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/equilibriumpsychotherapy.net\/hr\/wp-json\/wp\/v2\/tags?post=2873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}