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Breathing exercises for stress: four techniques, one minute each.
Breathing exercises are the fastest way to calm the body, because the breath is the only function of the autonomic nervous system you can steer consciously. Here are four proven techniques — box breathing, 4-7-8 breathing, diaphragmatic breathing and coherent breathing — to follow along right away, with guidance on which fits when.
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Pick a technique. Breathe along.
The circle grows as you inhale and shrinks as you exhale. One round takes about a minute. For full calm with sound: the full-screen session.
The four techniques
Each has its moment.
Box Breathing
Four equal phases: in, hold, out, hold. Calms while keeping you alert — ideal before meetings, exams and for acute daytime stress.
Guide and evidence → 4 · 7 · 84-7-8 breathing
Short in, long hold, very long out. The emphasised exhale is dampening — popular for falling asleep and for inner restlessness.
Guide and evidence → 4 · 6Diaphragmatic breathing
Into the belly, a little longer out, no breath-holding. The gentlest technique — for beginners and for moments of strong tension.
Guide and evidence → 5 · 5Coherent breathing
Five seconds in, five out — six breaths per minute. The rhythm at which heart and breath swing in sync. Good as a daily routine.
Guide and evidence →Ten breathing techniques, guided with sound and voice.
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The overview
Which breathing exercise when?
Rule of thumb: equal phases keep you alert, a long exhale makes you calm, and without breath-holding it is gentlest.
| Situation | Recommendation | Rhythm | One round |
|---|---|---|---|
| Before a presentation, exam, difficult conversation | Box Breathing | 4-4-4-4 | 4 cycles = 64 s |
| In the evening, falling asleep, ruminating | 4-7-8 breathing | 4-7-8 | 4 cycles = 76 s |
| Strong tension, sense of panic, first attempt | Diaphragmatic breathing | 4-6 | 6 cycles = 60 s |
| Daily routine, becoming calmer over time | Coherent breathing | 5-5 | 6 cycles = 60 s |
Why it works
The breath is the remote control of your nervous system.
Exhaling brakes
As you exhale your pulse drops, mediated by the vagus nerve. A longer exhale gives that brake more time. More on the parasympathetic system
Slow beats deep
What matters is the pace, not the amount of air. Four to six breaths per minute instead of the usual 12 to 18.
Counting calms the mind
Counting phases or following a circle leaves less room for the carousel of thoughts. Here, breathing exercise and meditation merge. Meditation in 60 seconds
Note: Breathing exercises are safe for healthy people. If you feel dizzy, return to normal breathing. With respiratory or cardiovascular conditions, during pregnancy and with recurring panic attacks, please clear breath training with a doctor. StillMind is not a medical device.
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