Six breaths a minute: the slow habit I keep coming back to
Of all the habits in this journal, slow breathing is the one I would keep if I could keep only one. It costs nothing, takes five minutes and you can do it on the Northern line.
The idea
At rest, most adults breathe somewhere around twelve to twenty times a minute. Slowing down to about six breaths a minute, roughly five seconds in and five seconds out, is a pace many people find calming. You'll see it called paced or resonance breathing, and it is part of many relaxation and stress-management practices.
How I practise
- Sit or lie comfortably and let your shoulders drop
- Breathe in gently through your nose for a count of five
- Breathe out slowly for a count of five, a little longer if that feels easy
- Keep it soft: if you feel light-headed or uncomfortable, go back to normal breathing
- Five minutes is plenty to start with
The rings on this site's front page breathe at this pace. If you like, follow them for a minute.
When I use it
Before sleep, on the way to something stressful, and when a desk day has left my shoulders up by my ears. It pairs well with the neck resets in an earlier post.
The aim is not to breathe perfectly. The aim is to give your attention somewhere quiet to rest.
A note of care
Breathing exercises are not a treatment for medical conditions. If you have a heart or lung condition, are pregnant, or feel unwell when you practise, check with your GP first.
