One-Minute Breathing Exercises for Stressful Days

The baby is crying. The email is rude. The traffic is awful. You cannot fix the whole day, but you can change the next minute. Your breath is always with you, and it is free.

Why slow breathing helps

The National Center for Complementary and Integrative Health (NCCIH) says relaxation techniques aim to bring on the body's relaxation response. That means slower breathing, lower blood pressure and a calmer heart rate. Breathing exercises are one way to do it. You focus on slow, deep breaths. This is also called diaphragmatic breathing. The diaphragm is the big muscle under your lungs.

What does research show? NCCIH says a 2019 review of three studies, with 880 people, found early signs that this kind of breathing may lower stress. A 2019 review of 17 studies found that slow breathing modestly lowered blood pressure. NCCIH also warns that this evidence is mostly low quality. The studies were small or short. So treat breathing as a helpful habit, not a cure.

How to get ready

• You can stand, sit in a chair that supports your back, or lie down.
• Loosen any tight clothes around your middle.
• Keep both feet flat on the floor, about hip-width apart, if you are sitting or standing.
• Do not force your breath. Let it flow in as deep as feels comfortable.

How long and how often

Start with one minute. That is easy to fit in. The NHS says to repeat its breathing exercise for at least 5 minutes and to do it regularly for the most benefit. So once one minute feels easy, add a little more time. Try it at the same time each day, like after you park the car or while the kettle boils.

Keep it safe

NCCIH says relaxation techniques are generally safe for healthy people. A few people report more anxiety, odd thoughts or a feeling of losing control. If that happens, stop and tell your doctor. Rarely, certain techniques may make symptoms worse for people with epilepsy, some mental health conditions or a history of trauma.

Check with your doctor first if you have asthma, COPD (a lung disease) or anxiety. Cleveland Clinic advises talking to your provider about belly breathing if you do. Breathing exercises should not replace treatment your doctor recommends. See a health care provider if your stress or anxiety is severe or does not go away.

Which one should I pick?

• Want something easy? Start with the easy belly breath.
• Want to feel your belly move? Try the hand on belly breath.
• Feeling out of breath or tense? Try pursed-lip breathing.
• Want a beat to focus on? Try box breathing.

There is no wrong choice. Try each one and keep what you like.

Other times it may help

NCCIH also says a 2019 review of four studies found that paced breathing, which means breathing at a set slow rhythm, may help with hot flashes. Not every review shows a clear benefit, though. For labor pain, headaches and sleep, NCCIH says the evidence is mixed or not strong enough. Try it for stress first and see how you feel.