A one-minute breathing practice for stressful moments
The simplest thing you can do when stress spikes: breathe out a little longer than you breathe in. Here's how.
When you're stressed, your breathing often gets fast and shallow without you noticing. Slowing it down, especially the out-breath, is one of the quickest ways many people find to help their body settle.
How to do it
- Sit or stand comfortably. You can keep your eyes open.
- Breathe in gently through your nose for a count of four.
- Breathe out slowly, through your nose or pursed lips, for a count of six.
- Repeat for about a minute. If the counts feel uncomfortable, use whatever pace is comfortable, keeping the out-breath a little longer.
Tips
- Don't force big breaths. Gentle and slow is the aim.
- Your mind will wander. When it does, come back to counting.
- It works best as a habit. Practise when you're calm, so it's ready when you're not.
- Use it before something stressful: a meeting, an exam, a difficult phone call.
If you feel light-headed, stop and breathe normally. If you often feel panicky or short of breath, it's worth mentioning to a doctor.
Written by the SteadySelf team. Updated 17 October 2026. This article is for general wellbeing and isn't medical advice. If you're struggling, talk to your GP, or refer yourself to NHS Talking Therapies. If you need help now, use the Need help now? button.