Five slow-breathing minutes
What it is
Most days: ~6 slow breaths a minute, or ten quiet minutes of attention practice. Small-to-medium stress effect in trials; may help BP.
Always on
- In through the nose ~4 counts, out ~6; any paced pattern works.
- No clinical claims: this is a calm-down skill, not a treatment. WHO's free stress guide teaches it.
Sources
- Breathwork RCT meta-analysis (12 RCTs; stress g=−0.35) — Fincham et al., Scientific Reports
- Alternative approaches to lowering BP (device-guided breathing IIa/B) — American Heart Association
- Doing What Matters in Times of Stress (illustrated self-help guide) — World Health Organization
Compiled with AI assistance from the public sources listed above. Not yet reviewed by a clinician — check anything important against the source, with Tipat Halav or with your doctor.