Breathing Techniques That Help You Relax in Five Minutes

When we are stressed, our breathing becomes fast and shallow. Slowing it down is one of the quickest ways to tell the body it is safe.

1. 4-6 breathing

Breathe in through the nose for 4 counts, out through the nose for 6 counts. Repeat for 3–5 minutes. Long exhales are the key.

2. Box breathing

In for 4, hold for 4, out for 4, hold for 4. Useful before an interview or a difficult conversation.

3. Anulom Vilom (alternate nostril breathing)

Close the right nostril, breathe in through the left; close the left, breathe out through the right. Then reverse. Keep it gentle and slow.

4. Bhramari (humming bee breath)

Breathe in, then breathe out while making a soft humming sound with the lips closed. Many people find the vibration very soothing before sleep.

5. Belly breathing

Lie down, place one hand on your chest and one on your belly. Breathe so that only the belly hand rises. This is how babies breathe naturally.

When to practise

• First thing in the morning
• In traffic (with eyes open, of course)
• Before sleep
• Whenever you notice your shoulders creeping up

Safety note

Stop if you feel dizzy. People with heart or lung conditions, or who are pregnant, should ask their doctor before trying breath-holding techniques.

Combine breathing with a calming therapy like Shirodhara for a deeper reset.