Slow breathing: a simple two-minute exercise

What slow breathing is

Slow breathing simply means breathing a little more slowly and gently than usual, with a longer breath out than in. Many people find it a helpful way to pause and settle when they feel rushed, tense or wound up. It takes no equipment and you can do it anywhere: at your desk, on the bus or in bed.

How to do it

1. Sit or lie comfortably. Let your shoulders drop and rest a hand on your belly if you like.
2. Breathe in gently through your nose for a count of about four.
3. Breathe out slowly through your mouth for a count of about six, as if you were cooling a cup of tea.
4. Keep going for two minutes, or around ten breaths. Let the counts be rough; there's no right speed.
5. When you finish, notice how you feel, without needing it to have changed anything.

If you feel light-headed or dizzy, stop and breathe normally. Slow breathing should feel easy, never forced.

When to try it

• Before something you're nervous about, like a phone call or a meeting.
• When your thoughts are going round in circles at night.
• After a difficult conversation, before you reply.
• As a two-minute reset in the middle of a busy day.

Trying it with Mira

The Mira app has a two-minute slow breathing exercise with a gentle visual guide. Mira may suggest it in a conversation, and you can always start it yourself from Exercises.

This guide is general wellbeing information, not medical advice. If you're struggling most days, or things feel unmanageable, please talk to your GP or contact a support service. In a crisis, call 112 or 999, or Samaritans on 116 123.