All practices
Breathwork
Extended-exhale breathing
A short breathing pattern where the out-breath is longer than the in-breath. It is the simplest way to slow yourself down mid-day without leaving your desk.
About 3 minutes
Once or twice a day, or whenever you notice tension building
How to do it
- 1Sit upright, feet flat, hands loose.
- 2Breathe in gently through the nose for a count of four.
- 3Breathe out through the nose or slightly parted lips for a count of six to eight.
- 4Repeat for two to five minutes, letting the count settle rather than forcing it.
What the evidence says
Slow-paced breathing is one of the better-studied self-directed practices for short-term feelings of calm. Effects are usually modest and immediate rather than lasting.
Be careful if
- •Stop if you feel light-headed and return to normal breathing.
- •If you have a respiratory or cardiac condition, check with your doctor before breath-holding patterns.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.