SlowerTo breathe slower, breathe through your nose and follow a pacer instead of counting in your head. Start at 4 seconds in and 4 seconds out, which is 7.5 breaths a minute. After a few days move to 4 in and 6 out, then to 5.5 in and 5.5 out. That is about six breaths a minute, the pace heart rate variability research points to.
What a normal breathing rate is
The commonly quoted range for an adult at rest is about 12 to 20 breaths a minute. That is one breath every three to five seconds, and you do it without thinking.
Slow breathing practice means going well below that on purpose, for a few minutes at a time. Nobody is asking you to breathe this way all day.
Why about six breaths a minute
The number comes from heart rate variability research. A 2014 review of that work found the largest effects close to six breaths a minute, one breath every ten seconds. A 2018 review of slow breathing in healthy people, which counted anything under ten breaths a minute, linked it to higher heart rate variability and to people reporting more relaxation and less anxiety. Only 15 studies were good enough to include, so treat that as promising, not settled.
Six is an average, not a rule. The pace that suits one person best sits somewhere between 4.5 and 7 breaths a minute. That is why this page ends at 5.5 seconds in and 5.5 out (about 5.5 breaths a minute) and also offers 5 and 5, which is exactly six. Use whichever feels smoother.
The ramp: four steps over a week or two
The usual mistake is jumping straight to the slowest setting. A 5.5-second inhale feels like running out of air when you are used to two seconds. Then you gulp, and the session feels worse than not doing it. Step down instead.
| Step | Pattern | Breaths per minute | When |
|---|---|---|---|
| 1 | 4 in, 4 out | 7.5 | Days 1 and 2 |
| 2 | 4 in, 6 out | 6 | Days 3 to 5 |
| 3 | 5 in, 5 out | 6 | From day 6 or so |
| 4 | 5.5 in, 5.5 out | About 5.5 | When 5 and 5 feels easy |
The days are a guide. Stay on a step until it feels boring, then move on. Going back a step on a tense day is normal.
Step 2 comes before step 3 for a reason. Lengthening the breath out is easier than lengthening the breath in, and a 2014 study found that a longer exhale than inhale adds to the relaxing effect of slow breathing. Plenty of people stop at 4 and 6 and never need the rest. It has its own page: long exhale breathing.
How to do a session
- Sit upright or lie down. Rest one hand on your belly if it helps you breathe low.
- Pick a step in the timer above and press start. Two minutes is enough for the first day.
- Breathe in through your nose, quietly. A normal-sized breath, spread over the whole count.
- Breathe out through your nose, or through softly pursed lips if that is easier to control.
- Keep it smooth, with no pause at the top or the bottom.
Slower, not bigger
When you slow down, the instinct is to take huge breaths to fill the time. That is over-breathing, and it is what makes you dizzy or tingly. Take the same amount of air you normally would and let it trickle in. It should feel almost too gentle.
You will know the pace is right when it starts to feel like a wave: even, a little rocking, with your shoulders dropping by the second or third minute. Some people notice warm hands after about five minutes.
How much, how often
This kind of breathing is usually taught as 10 to 20 minutes, once or twice a day. Five minutes a day is a realistic place to start, and it is better than a 20-minute plan you drop after three days.
One honest caveat. In a 2023 placebo-controlled trial, people who practiced at the slow pace and people given a faster "placebo" pace reported similar drops in stress after a month. So there is no need to agonize over 5 versus 5.5 seconds. If you want the fixed pace on its own page, use the coherent breathing timer. For a moment when you are already wound up, how to breathe to calm down is the better fit.
If you feel dizzy, stop and breathe normally. It passes within a minute. Slow breathing makes some people feel more anxious at first: open your eyes, go back a step, and stop if you want to.
Questions people ask
What is a normal breathing rate?
About 12 to 20 breaths a minute is the commonly quoted range for an adult at rest. Slow breathing exercises go well below that for a few minutes at a time, usually to around six.
How slow should I go?
About six breaths a minute is the usual target, for example 5 seconds in and 5 out. The best pace varies between people, from roughly 4.5 to 7 breaths a minute.
How long does it take to get used to breathing slower?
It varies. Allow a week or two of short daily sessions. Start at 4 seconds in and 4 out and step down when a pace feels easy.
Why do I feel dizzy or out of air when I slow down?
Dizziness usually means the breaths are too big. Feeling out of air usually means the pace is too slow for now. Take normal-sized breaths, go back a step, and stop if it continues.
Why make the exhale longer than the inhale?
A 2014 study found that a longer exhale than inhale adds to the relaxing effect of slow breathing. It is also easier to stretch the breath out than the breath in, so 4 in and 6 out is a good second step.
Should I breathe slowly all day?
No. The research is about short practice sessions, typically 10 to 20 minutes once or twice a day. The rest of the time, let your breathing look after itself.
Sources
- Lehrer and Gevirtz 2014: review of heart rate variability breathing, with the largest effects near six breaths a minute. pmc.ncbi.nlm.nih.gov/articles/PMC4104929
- Zaccaro et al. 2018: systematic review of slow breathing (under 10 breaths a minute) in healthy people. pmc.ncbi.nlm.nih.gov/articles/PMC6137615
- Van Diest et al. 2014: a longer exhale than inhale adds to the relaxation effect of slow breathing. doi.org/10.1007/s10484-014-9253-x
- 2023 placebo-controlled trial of coherent breathing, Scientific Reports: similar stress gains at a slow and a faster pace. nature.com/articles/s41598-023-49279-8.pdf
Keep going
Last updated 11 November 2026. Written by the makers of Slower. This page is general information, not medical advice.