Breathing exercises are easiest to follow when you don’t have to read anything. Eyes closed, shoulders down, a calm voice counting with you. Below are three simple patterns, each with a short script you can read slowly into a voice memo and play back, or follow along with someone you trust.
Breathe gently, not deeply or forcefully. If you feel dizzy or light-headed, stop and breathe normally. If you have a heart or lung condition, or breathing exercises make you more anxious, check with a doctor first. These exercises are for everyday stress, not a treatment for any condition.
1. Longer out-breath (2 to 5 minutes)
A simple place to start: breathe in for a count of four, then out for a slightly longer count of six. Many people find a slower, longer exhale helps them settle. The NHS breathing exercise for stress uses a similar slow, steady rhythm.
- Sit or lie somewhere comfortable. Let your shoulders drop.
- Breathe in gently through your nose for a count of four.
- Breathe out slowly through your mouth for a count of six, like fogging a window.
- Repeat for two to five minutes. If six feels too long, try five.
“Let your shoulders drop. Breathe in… two, three, four. And out… two, three, four, five, six. Nothing to fix right now. In… two, three, four. And slowly out…”
2. Box breathing (about 4 minutes)
Box breathing uses four equal counts: in, hold, out, hold. Picture tracing the sides of a square. The steady structure gives a busy mind something simple to follow.
- Breathe in through your nose for four.
- Gently hold for four. Keep your body relaxed, not tense.
- Breathe out for four.
- Hold for four, then begin again. Try four rounds, or shorten the counts to three if holding feels uncomfortable.
“In, two, three, four. Hold, two, three, four. Out, two, three, four. Hold, two, three, four. One side of the square at a time.”
3. The one-minute reset
For the moment before a meeting, a hard phone call or when you notice your jaw clenched. Three slow breaths, one minute, done.
- Notice where you are. Feel your feet on the floor.
- Take one slow breath in, then let a long, soft sigh out.
- Do that twice more. On the last breath out, relax your hands and your jaw.
Why a voice helps
When you’re stressed, counting and reading at the same time is surprisingly hard. A voice keeps the pace for you, so all you have to do is follow. That’s why breathing breaks are part of Hilo: Luca, one of our companions, is being designed to guide short breathing moments out loud, whenever you need a pause.
Making it a habit
- Pair it with something you already do, like after closing your laptop or before brushing your teeth.
- Keep it short. One minute you actually do beats ten minutes you skip.
- Notice, don’t judge. If your mind wanders, that’s normal. Come back to the count.
If stress or anxiety is affecting your daily life most days, breathing exercises alone may not be enough. Please consider talking to a doctor or a licensed professional. Our safety page lists where to find support.