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Calm breathing (6 a minute): Guided Exercise With Timer
A free guided calm breathing (6 a minute) exercise: follow the animated circle (breathe in 5, breathe out 5). About 6.0 breaths a minute.
Breathing exercise
Follow the circle: it grows as you breathe in and shrinks as you breathe out. Sit comfortably and breathe through your nose if you can.
in 5 · out 5
✅ Rules last checked:
📚 Official sources: NHS: Breathing exercises for stress
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How calm breathing (6 a minute) works
One full round takes 10 seconds, about 6.0 breaths a minute. Breathe slowly and gently, ideally through your nose, and let your belly rise as you breathe in.
| Step | Seconds |
|---|---|
| Breathe in | 5 |
| Breathe out | 5 |
Breathing exercises can help you feel calmer. They don't replace support for anxiety: if worry or panic is affecting your life, talk to a doctor.
Questions people ask
Which breathing exercise is best?+
Try each one. Box breathing is popular for focus, 4-7-8 for winding down before sleep, and calm breathing (about 6 breaths a minute) for everyday stress.
I feel light-headed.+
Stop and breathe normally. Shorten the holds or use calm breathing, which has no holds.