A breathing exercise to calm down in 5 minutes

2 min read · 6 steps · Updated 3 October 2026

Slow, even breathing is the quickest way to calm the body, because it is the one part of the stress reaction you can control directly. This exercise is the one the UK's National Health Service recommends for stress, anxiety and panic. It needs no equipment and can be done at a desk, on a train or in bed.

This is general information, not medical advice. If you feel low or anxious for more than two weeks, or cannot cope, speak to a doctor.

Step by step

1. Get comfortable

   Loosen tight clothing. Sitting: use a chair that supports your back, arms on the armrests or in your lap, both feet flat on the floor. Standing: feet flat and about hip-width apart. Lying down: arms a little away from your sides with the palms up, legs straight or knees bent.

   Done

2. Breathe into the belly

   Let the breath flow as deep down into your belly as is comfortable, without forcing it. A hand on your stomach helps: it should rise as you breathe in.

   Done

3. In through the nose

   Breathe in gently and steadily through your nose while you count from 1 to 5. If you cannot reach 5 at first, count to 3 or 4.

   Done

4. Out through the mouth

   Without pausing or holding your breath, let it flow out gently through your mouth, counting from 1 to 5 again.

   Done

5. Keep it going for five minutes

   Continue in this rhythm for at least five minutes. When thoughts wander, which they will, return your attention to the counting.

   Done

6. Make it a habit

   The exercise works best when you practise it every day, at a fixed moment, so that it is familiar when you really need it. Many people do it before sleep or before a difficult appointment.

   Done

Good to know

If you feel dizzy or tingly, you are breathing too deeply or too fast. Breathe normally for a minute and then continue more gently.

In a moment of panic, make the out-breath a little longer than the in-breath. That slows the heart further.

A watch or phone can pace you: how to use the Mindfulness app on an Apple Watch.

What helps beyond the moment: how to deal with stress, how to fall asleep faster and sleep better and how to stop overthinking.

If you are in immediate danger or thinking of harming yourself, call the emergency number now (112 in the EU). In Germany the Telefonseelsorge is free and open around the clock on 0800 111 0 111.

In short: Comfortable position, breathe into the belly, in through the nose for a count of 5, out through the mouth for a count of 5, no holding, at least five minutes, every day.