Deep breathing: slower matters more than deeper
Most people hear "deep breathing" and fill their lungs as far as they can. For a calm, slow practice you don't need to. Breathe slower, and let each breath stay small and quiet. Bigger breaths at a slow pace are what make people light-headed.
Breathe in
4
In for four, out for six, nothing held.
Once it starts you can close your eyes. The sound changes with each phase.
You're in. Keep going, or take it with you:
Continue in the appHow slow is slow
In for four and out for six is six breaths a minute. Most adults breathe about twelve to twenty times a minute at rest, so this is half that pace or slower. Slower does not mean bigger.
If you feel light-headed
Tingling or light-headedness means the breaths are too big: make them smaller, or stop and breathe normally. Breathe softly: there is no need to fill your lungs.
Other slow rhythms
- 4-6 breathing. The easiest way in. Anywhere, any time.
- Resonance breathing. In for five and out for five, with nothing held at either end.
- Box breathing. Four equal counts, before a hard moment.
- 4-7-8 breathing. In for four, a pause for seven, then a long breath out for eight.
New to this?
First Week: seven short days to learn a slower breath. Three to five minutes each, starting close to the way you already breathe. Stop at any point. Missing a day changes nothing.
Take it with you
Calm Reset and First Week are free in the app, with the same sound. No ads, and it works without a signal. Not while driving or in water.
On Android now. iPhone later.
Try a rhythm: 4-6 breathing · Resonance breathing · Box breathing · 4-7-8 breathing · Breathing timer · Global Rhythm