Less reaction, more clarity - one breath at a time

There’s something strange about how we treat simple things - especially when it comes to taking care of our mental health. 

If something doesn’t make noise, cost money, or promise dramatic results, it's easy to look past it. Breathing - something we do around 20,000 times a day - falls into that category. 

And yet, when done in a structured way, it can have measurable effects on our stress levels, sleep, focus, and mood.
 

Coherent breathing (click here for a simple 5-min guided exercise) is one of the simplest and most effective ways to calm your nervous system. The method is straightforward: breathe in for five seconds and breathe out for five seconds. 

That’s it. No pauses, no holding, no special technique. Just a steady rhythm of six breaths per minute. When you maintain this rhythm for 5-10 minutes, your body starts to shift out of high-alert mode. The heart rate begins to slow, tension eases, and your ability to think clearly improves.
 

Coherent breathing activates the parasympathetic branch of your nervous system - the part responsible for rest, digestion, and recovery. This helps counter the effects of chronic stress, which keeps many people stuck in a state of low-level anxiety without realising it. Breathing slowly and evenly sends a signal to the brain that you’re not in danger, allowing your body to reset.
 

People often say they feel more grounded or clear-headed after this kind of practice. That’s not a psychological trick - it’s a direct consequence of shifting your physiology into a calmer state. Over time, this makes it easier to concentrate, to sleep, and to respond to challenges without becoming overwhelmed.
 

And yet, people can sometimes find it difficult to buy into this kind of breathwork exercise. Why might that be?
 

Part of the reason is that it sounds too simple to be worth the effort. If something this basic could make a real difference, why isn’t everyone already doing it? We tend to trust solutions that feel complicated or expensive. Coherent breathing doesn’t come with fancy branding or bells and whistles - it just works quietly, if you stick with it over time.
 

There’s also the issue of discomfort. Sitting (or lying) still and focusing on your breath means you’ll notice what’s going on in your body and mind. That can feel unpleasant at first. But discomfort isn’t a sign of failure - it’s often just a sign that your system is slowing down enough to show you what’s been building up under the surface.
 

That’s why consistency matters. You won’t always feel an immediate change. The benefits are cumulative. Practising for 5-10 minutes a day - even just before bed - can begin to change your baseline over a few weeks. You’ll feel calmer more often, not just during the practice itself, but in day-to-day situations where you used to get stuck or reactive.
 

Here's a simple way to begin the exercise:

5-Minute Coherent Breathing Practice

1. Find a quiet place. Sit comfortably or lie down. Set a timer for 5 minutes (you can increase the time as your practice develops)

2. Close your eyes or lower your gaze. Let your body relax.

3. Breathe in for 5 seconds. Don’t rush it. Keep the breath smooth.

4. Breathe out for 5 seconds. Same pace, no pause between breaths.

5. Repeat this rhythm. You'll have 6 full breaths per minute. (Typically, we breathe between 12-20 times per minute.)

6. If your mind wanders, gently bring it back. No judgement - just return to the count.

7. At the end return your breathing to its normal rhythm.

If you miss a day, it's no problem. What matters is consistency over time. Like any practice - writing, fitness, music - it works best when you keep showing up.

Coherent breathing isn’t a cure-all, but it gives your body and mind a reliable way to settle. Over time, it creates a kind of stability that doesn’t depend on everything going well. 

Remember, you’re not aiming for perfection - just a bit more steadiness in how you face what’s already there. It's not a dramatic change, but it’s one that's lasting and effective.

A note on safety: Do the exercise while sitting or lying down somewhere quiet and safe, where you won’t be disturbed.
If you feel lightheaded or uncomfortable, return to your normal breathing - the exercise should feel steady and easygoing.
Don’t practise breathwork exercises while driving or doing anything that requires focus or physical coordination.