Even Breathing: Slowing to About Six Breaths a Minute

Of all the breathing patterns, this one may be the simplest. No holds, no special counts, no tricks: you breathe in for about five or six seconds, and out for the same. That's roughly six breaths a minute — slower than most people breathe day to day, but still comfortable once you settle into it.

We call it even breathing: steady, equal, and unhurried.

How to do it

1. Sit or lie comfortably. Let your hands rest, and your shoulders drop.
2. Breathe in through your nose for about five seconds.
3. Breathe out through your nose for about five seconds.
4. Keep going, without pausing at the top or bottom. One breath flows into the next, like a slow swing.

The in-breath and out-breath are the same length. The breath stays light and quiet — you're not filling up to the brim. Most of the movement happens low, around your belly.

Choosing your pace

Five seconds in and five out gives six breaths a minute. But there's nothing special about exactly five. Some people prefer a touch slower; some a touch faster. Common choices are:

• 5 seconds each way — six breaths a minute.
• 5.5 seconds each way — about five and a half breaths a minute.
• 6 seconds each way — five breaths a minute.

The best pace is the one that feels comfortable and easy to keep up — slow, but without any sense of straining or running short of air. A practical approach is to try each one on a different day and notice which feels most natural. Don't hunt for the perfect number; the differences between them are small, and comfort matters more. We go into this in no strongest breathing technique.

Why "even"?

Many breathing patterns play with ratios: a longer out-breath, a hold, a double in-breath. Even breathing does none of that. Its appeal is its plainness. There's nothing to keep track of except a steady rhythm, which makes it easy to settle into for longer sessions.

Slow, even breathing at around this pace has been studied more than most patterns, and many people find it settling. But it's worth being honest: results vary from person to person and from study to study, and it isn't a treatment for anything. Think of it as a calm, steady rhythm you can lean on, not a fix.

How long?

Even breathing suits longer sessions than most patterns, because it asks so little of you. Two minutes is a fine start. Five is comfortable for most people. Ten minutes gives you time to forget about the counting and simply ride the rhythm. See how long should a breathing exercise be?

Keeping it light

Breathing slowly doesn't mean breathing hugely. If you take very large breaths at a slow pace, you can end up moving more air than you need, which may leave you light-headed or tingly. If that happens, make the breaths smaller and quieter, or stop and breathe normally. Slow and light is the aim. See why big deep breaths can leave you dizzy.

A few cues help keep it gentle:

• Lips together, tongue resting on the roof of your mouth.
• A hand on your belly, feeling it rise and fall.
• Breathing so quietly that someone nearby wouldn't hear it.

A note on the name

You might have come across slow breathing at around six breaths a minute under other names, including some that are trademarks. We simply call it even breathing, because that's what it is.

The short version

In for five, out for five, through the nose, softly and low. No holds, no tricks. Find a pace that feels easy, and let the rhythm carry you. For other patterns to try, see our beginner's guide to slow breathing.