Five-Minute Breathing Breaks for Busy Days

Busy days often leave no room for a long meditation session. A few minutes of slower, deliberate breathing, though, can fit almost anywhere — at a desk, on a bus, or sitting in the car before you walk into the house. Many people find it a helpful way to pause and reset.

Before you begin

Sit or stand comfortably with your shoulders relaxed. Breathe through your nose if that's comfortable. If you ever feel dizzy or light-headed, stop and breathe normally. These exercises are not a treatment for any condition; if anxiety or breathlessness is a regular problem, speak to your GP.

The longer exhale

Breathe in gently for a count of four, then breathe out slowly for a count of six. Keep it soft rather than forced. Repeat for two or three minutes. Letting the out-breath be a little longer than the in-breath is a simple way to slow down.

Box breathing

Picture the four sides of a square. Breathe in for a count of four, hold for four, breathe out for four, hold for four. Repeat a few times. If the holds feel uncomfortable, shorten them or leave them out.

Hand on belly

Rest one hand on your chest and one on your stomach. Breathe so that the lower hand rises more than the upper one. Focusing on the movement under your hand gives your mind something simple to do while your breathing settles.

Finding the moments

• Link a breathing break to something that already happens: waiting for the kettle, before opening your emails, after a meeting ends.
• Use your phone's lock screen or a sticky note as a gentle reminder.
• Try one before bed to help mark the end of the day.

What to expect

Some people notice a sense of calm straight away; others find it takes a few tries before it feels natural. There's no right or wrong result. The point is simply to give yourself a few minutes of attention in a day that otherwise doesn't stop.