Slow breathing for stress

Slow breathing for stress, in two minutes

A short narrated explainer. Subtitles are on by default and can be turned off in the player; the full transcript is alongside.

Pharmacist review pending56 verified passagesUpdated 2026-10-22

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Narration: synthetic voice (Microsoft neural TTS, en-US-AvaNeural). Visuals are diagrams built from the same verified figures as the site.

Transcript

Slow breathing for stress: what it does, how to do it, and how far the evidence goes.
Can slow breathing help you feel calmer? Slow, deep breathing from the belly is a recognized relaxation technique.
Under stress, your heart rate, breathing and blood pressure go up, and your muscles tense.
Relaxation aims for the opposite: slower breathing, lower blood pressure, and a reduced heart rate.
Here is how. Get comfortable, and let your breath flow into your belly without forcing it. Breathe in through your nose, and out through your mouth.
If counting helps, count gently from one to five as you breathe in, and again as you breathe out. Keep going for at least five minutes.
What does the research show? Reviews suggest breathing exercises may help reduce stress, and slow breathing gave a modest drop in blood pressure. But the studies were small and short.
It is generally safe for healthy people. Rarely, it can worsen symptoms in epilepsy, some psychiatric conditions, or after trauma. Stop if you feel dizzy.
Use it alongside care, not instead. Keep your blood pressure treatment plan, and if anxiety won't go away, talk to a professional.
Slow breathing is not a treatment for high blood pressure or anxiety disorders. It is a tool you can add.
If you have thoughts of suicide, call or text nine eight eight. For chest pain, call nine one one.
Your next step: try it once today, while you are calm, so it is ready when you need it. A few minutes is enough, and you can do it anywhere.
This is a ProperHealth review edition. It has not yet been approved by a pharmacist.