Journal
A Five-Minute Breathing Routine for Busy Days
You don't need a quiet room or twenty minutes to get something out of breathing exercises — five minutes, anywhere you can sit, is enough to notice a difference.
The routine
- Settle (30 seconds). Sit with both feet on the floor. Let your shoulders drop away from your ears.
- Lengthen the exhale (2 minutes). Breathe in for a count of four, out for a count of six. Repeat for about ten rounds.
- Pause (1 minute). After an exhale, hold for two or three seconds before the next breath in. Don't force it.
- Return to normal (1–2 minutes). Let your breathing go back to its own pace and just notice it, without changing anything.
When it helps most
Before a meeting that's making you tense, in the middle of a long afternoon, or as a wind-down before bed. It won't fix everything — just a small, repeatable way to help you relax for a few minutes.
This article supports general wellbeing and is not a substitute for medical advice. Please consult your doctor about any health condition.