Calm Breathing

Calm breathing is the gentlest rhythm here: five seconds in, five seconds out, with no holds at all. That works out at six breaths a minute, the slow pace sometimes called coherent or resonant breathing. If holds make you tense, or you are new to breathing exercises, start here. Press begin and follow the circle.

The pacer needs JavaScript to animate, but the techniques work fine without it. For 4‑7‑8, breathe in through your nose for 4 seconds, hold for 7, then out through your mouth for 8. For box breathing, use 4 seconds each for in, hold, out and hold. For calm breathing, breathe in for 5 and out for 5. Repeat for a few slow minutes.

What is calm breathing?

Calm breathing keeps things as simple as they get: breathe in slowly for five, breathe out slowly for five, and repeat. No holding, no counting to seven, nothing to brace for. Because there are no holds, it rarely makes anyone tense or light-headed, which is why it is the easiest rhythm to keep up for longer.

The slow, even pace of six breaths a minute is what researchers call coherent or resonant breathing. Around this rate the rhythms of the heart and breath fall into step, and many people find it the sweet spot for feeling settled without feeling sleepy.

How to do calm breathing

Settle. Sit or lie comfortably and let your shoulders drop.
Breathe in for 5. Slowly and quietly through your nose for a count of five, letting the breath reach your belly.
Breathe out for 5. Just as slowly, through your nose, for a count of five. There is no pause between; the breath simply turns around.
Keep it easy. Small and gentle beats deep and dramatic. Follow the circle above and let the count look after itself.

When to use it

Calm breathing is the one to reach for if the holds in 4‑7‑8 or box breathing make you tense, or if you are just starting out. It is also the best pick for a longer sit, because there is nothing demanding to sustain. It steadies anxiety gently, and it makes a soft wind-down for sleep when a strong technique feels like too much; our breathing exercises for sleep page covers the bedtime side.

Frequently asked questions

What is the difference between calm and coherent breathing?

They are essentially the same thing. Coherent breathing, sometimes called resonant breathing, means breathing at roughly six slow breaths a minute. Our calm rhythm, five seconds in and five out, lands exactly there. The word calm is just a friendlier name for the same slow pace.

Is calm breathing good for anxiety?

Yes, and it is often the kindest option when you are already on edge, because it asks nothing awkward of you. No breath holds, no long counts, just a slow in and a slow out. If box breathing or 4‑7‑8 feel like too much in an anxious moment, this is the one to use.

How long should I do calm breathing?

Because it is so undemanding, it suits longer sessions than the others; five minutes is very doable, and even a couple of minutes helps. As always, a short session you actually do beats a long one you abandon.

Is five seconds in and five out the same as 6 breaths a minute?

Yes. Five seconds in plus five seconds out makes a ten-second breath, and six of those fill a minute. That is why calm breathing and the phrase six breaths a minute point at the same thing.

Want a firmer wind-down? Try 4‑7‑8 breathing. Need to stay calm and focused under pressure? See box breathing. For a general calm-down, start on the breathing exercise for anxiety.