Emotions

Slow Paced Breathing

Also known as 6-6 Breathing

EasyPromisingWestern Clinical/HRV
6Inhale
0Hold
6Exhale
0Hold
5 min

Aim for ~5 breaths per minute

Practice this technique

Benefits

  • Regulates emotional arousal
  • Entrains HRV
  • Improves calmness

Position

  • Seated - Back Rested

    Seated - Back Rested

    Supported back, comfortable but attentive

    Recommended
  • Lying Down - Knees Straight

    Lying Down - Knees Straight

    Flat on back, legs extended

Sitting or lying down both work well for this calming practice

How to practice

  1. 1Sit or lie comfortably.
  2. 2Inhale gently for 6 seconds and exhale for 6 seconds.
  3. 3Keep the flow soft and quiet; imagine tension melting on each exhale.

Good for

Feeling overwhelmedGeneral regulationPre-sleep wind down

Research

Evidence level: Promising

  • Laborde et al. (2022)

    Neuroscience & Biobehavioral Reviews

    Comprehensive systematic review and meta-analysis found significant increases in vagally-mediated heart rate variability during breathing sessions, providing robust evidence for parasympathetic nervous system activation through voluntary slow breathing

    Cited for Emotions · Feeling Overwhelmed

Safety & cautions

  • Generally safe; however, people with cardiovascular disease, aneurysms, asthma or epilepsy should check with a doctor before beginning
  • Keep breathing relaxed and even. If you begin to feel tingling, irregular heartbeat or muscle spasms (signs of hyperventilation), return to normal breathing and rest