Gentle Breathing Practice

Slow, steady breathing can help quiet the body’s stress response.

Suggestions

Click on one of the above suggestions, or edit the values below to find something that feels gentle and sustainable for you.

Helpful reminders

  • A slightly longer exhale often feels especially calming.
  • Let your shoulders drop, and keep your jaw soft.
  • You don't need to be “perfect” - start where you are and do what feels right for you.

This tool was created by Dr. Matthew Roberts, MD CCFP
4 in • 0 hold • 6 out • 0 hold
Breathe in
5:00
Time remaining in this practice session

Focus on the sensation of the breath

Let the breath be smooth rather than forceful. If your mind wanders, gently return your attention to the next inhale and the next exhale.

Practice Summary

Inhale
4 s
Hold after inhale
0 s
Exhale
6 s
Hold after exhale
0 s
Planned session length
5:00
Time completed
5:00

Take a second to check in with yourself

  • Briefly scan your body from your toes to the top of your head - what sensations do you notice?
  • As you become more comfortable with this exercise, regular (e.g. daily) practice may help to gradually change how you relate to stress.
  • These breathing patterns can be done quietly anywhere, with or without an app: at home, in bed, in a waiting room, or during a stressful moment.
  • Thanks for taking this moment to help your mental health!