Conscious breathing: a simple technique to lower stress
How slow breathing affects your nervous system, and a five-minute practice for any time of day.
We breathe around 20,000 times a day without thinking about it. Yet breathing is one of the few automatic functions we can also direct at will, and that doorway has a direct effect on how we feel.
Why breathing changes how you feel
When we're on alert, our breathing speeds up and rises high into the chest. When we're calm, it's slower and fuller. The relationship works both ways: choosing to breathe slowly sends the body signals of safety. Scientific reviews of slow breathing show changes in heart rate variability, associated with greater parasympathetic activity (the “rest mode”).
A five-minute practice
- Sit comfortably with a long spine, or lie down with your knees bent.
- Place one hand on your abdomen and the other on your ribs.
- Inhale through your nose for about 4 seconds, feeling your ribs and abdomen expand.
- Exhale through your nose or slightly parted lips for about 5–6 seconds, without forcing.
- Repeat for 5 minutes. If it feels difficult, shorten the counts: what matters is softness.
When to use it
- Before a meeting or a difficult conversation.
- To pause between tasks in front of the screen.
- Before sleep, lying in bed.
- At the end of a workout, to return to calm.
Breathing and movement
In yoga, the breath sets the rhythm of the postures; in Pilates, it accompanies the activation of the centre; in strength training, exhaling during the effort helps manage abdominal pressure and protect the pelvic floor. Learning to breathe well improves everything else.
If you have severe anxiety, panic attacks or a respiratory or heart condition, consult your doctor. Mindful breathing is a complement, not a treatment.
Breathing at INNER
Breathing is one of the five pillars of The INNER Method. It's present in every session, whether in person in Sarrià, Sant Gervasi and Pedralbes or online.
Frequently asked questions
How many breaths per minute count as “slow”?
Studies usually refer to around 6 breaths per minute (cycles of about 10 seconds), although any rhythm that's slower than usual and comfortable can be helpful.
Is it better to breathe through the nose?
For calm breathing, the nose filters, warms and humidifies the air and helps slow the rhythm. During intense exercise it's normal to use the mouth as well.
Breathe with the abdomen or the chest?
Ideally, a full breath that moves the abdomen and also the ribs in every direction, without tensing the neck.
Sources
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