Simple breathing exercises for a tight, busy day
The day has tightened up, and you want something you can do right here.
When a busy day tightens up, your breath is the one thing you carry everywhere. A few slow breaths will not fix the day, but they give you a small pause before the next thing.
You do not need a mat, a quiet room or any experience. A chair and a minute are enough.
What does a slow breathing exercise involve?
It involves making each breath a little slower and softer than usual, then noticing it. The NHS breathing exercise for stress asks you to breathe in through the nose and out through the mouth, gently and regularly, and to repeat for at least five minutes1.
You do not have to reach five minutes on day one. Start with one, and let it grow only if you want it to.
Which pattern should I try?
Here are three simple patterns. Pick the one that feels easiest, and ignore the others for now.
- Longer out-breath: breathe in for a count of three, out for a count of five. Good when your shoulders are tight.
- Even breath: in for four, out for four, like a slow rocking. Good when your mind is racing.
- Sigh out: a normal breath in, then a long, soft sigh out through the mouth. Good when you just want to let go of the last hour.
The counts are a guide, not a test. If four feels too long, use three.
Try this: one minute at your desk
This takes about one minute and works sitting down, even in an open-plan office.
- Sit with your back supported and your feet flat. Let your shoulders drop.
- Breathe in gently through the nose for a count of three.
- Breathe out slowly through the mouth for a count of five.
- Repeat for about ten breaths, letting the count go if it gets in the way.
- Pause, notice your hands and feet, and carry on with your day.
If your mind wanders off to the next email, that is normal. Bring it back to the next breath.
Where can I fit it into a real day?
Use moments that already exist. Take three slow breaths while the lift doors close, while the kettle boils or before you reply to the family WhatsApp group.
In traffic on the Federal Highway, keep your eyes and attention on the road. Save the exercise for when you are parked, and read our note on why guided practice belongs outside driving and riding.
On the LRT, you can breathe slowly with your eyes open and your hands resting. Nobody will notice.
What if it feels uncomfortable?
Breathe normally and stop. Holding your breath or forcing a long count can make you feel tight, so keep everything soft.
If a practice brings up distress, dizziness or old painful memories, it is fine to stop. Talk to a doctor or counsellor if it continues, and our support page lists where to start. If you have a breathing or medical condition, ask a clinician first.
Where to go next
For a gentle way to pace your breath, open the free slow breathing pacer. Nothing you do on it leaves your browser. At work, our guide to meditation at work has quiet minutes for an office day.
Not sure how long to practise? Read how long you should meditate as a beginner. Everything on this topic sits together in our easing everyday stress guides.
When you feel ready for company, you can try Sadhguru’s free seven-minute guided meditation in the Miracle of Mind app, which is optional, and see how a guided pause feels.
Common questions
How long should a breathing exercise last?
Start with one minute. That is enough to feel what a slower breath is like, and it fits between two meetings or the wait for the lift. You can stretch it to a few minutes later, but a short pause you really do beats a long one you skip.
Should I breathe through my nose or my mouth?
Choose what feels natural and easy. The NHS exercise uses the nose for the breath in and the mouth for the breath out. If your nose is blocked, breathe in through the mouth gently. The aim is smooth and unforced, never a strain.
What if I feel dizzy while breathing slowly?
Stop, breathe normally and look at something steady in the room. Slow breathing should feel easy, not like effort. If dizziness returns, or you have a breathing or medical condition, it is wise to ask a doctor before trying again.
Sources
- The NHS breathing exercise for stress asks you to breathe in through the nose and out through the mouth, gently and regularly, and to repeat for at least 5 minutes. NHS. The page lists no specific cautions; people with breathing or medical conditions should ask a clinician.
Read next
If you would rather follow a voice than count breaths yourself, Sadhguru's free seven-minute guided meditation in the Miracle of Mind app gives a calm place to practise slowing down.