# Breathing exercises: 15 techniques, step by step

Source: https://breathingexercises.uk/exercises/
Author: Nell Avery · Updated 2026-11-04

**Short answer:** The best breathing exercise depends on what you want it for. Slow breathing with a long out-breath, such as resonance breathing or diaphragmatic breathing, suits stress, sleep and blood pressure. Pursed-lip breathing, blow as you go and leaning-forward positions help breathlessness. Each exercise below has steps, a breathe-along guide and its evidence grade.

## Which breathing exercise should you start with?

Start with what you want help with, using the finder above. If you are not sure, begin with [diaphragmatic breathing](/exercises/diaphragmatic-breathing/) or [resonance breathing](/exercises/resonance-breathing/). Both are gentle, slow and have no breath-holds, and most of the other calming exercises build on them.

The exercises fall into three groups:

- **Calming exercises** slow your breathing and lengthen the out-breath: diaphragmatic, resonance, box, 4-7-8, cyclic sighing, alternate nostril and humming breath.
- **Exercises for breathlessness** are the techniques NHS respiratory physiotherapists teach people with COPD, asthma and long COVID: pursed-lip breathing, blow as you go, paced breathing on stairs, positions that ease breathlessness and the active cycle of breathing for clearing phlegm.
- **Training methods** work on the breathing system over weeks: Buteyko breathing for asthma, inspiratory muscle training and the Wim Hof method.

## How strong is the evidence for each exercise?

We grade each exercise on the studies behind its main use, using [our four grades](/about/evidence-grades/). The grade says how sure we can be, not how big the effect is.

| Exercise | Grade | Why |
| --- | --- | --- |
| [Resonance breathing](/exercises/resonance-breathing/) | Moderate | Slow breathing at about six breaths a minute lowered blood pressure in a meta-analysis of 17 studies, and reliably raises heart rate variability. |
| [Diaphragmatic breathing](/exercises/diaphragmatic-breathing/) | Moderate | The core of breathing retraining, which improved quality of life in asthma trials. Small trials show less stress and better attention. |
| [Pursed-lip breathing](/exercises/pursed-lip-breathing/) | Moderate | Improved walking distance in COPD trials and is a standard part of NHS pulmonary rehabilitation. |
| [Active cycle of breathing](/exercises/active-cycle-of-breathing/) | Moderate | A review of 24 studies found it clears more phlegm in the short term than most alternatives. NICE recommends it in COPD. |
| [Buteyko breathing](/exercises/buteyko-breathing/) | Moderate | Small trials agree it reduces asthma symptoms and reliever use, but it does not change lung function. |
| [Inspiratory muscle training](/exercises/inspiratory-muscle-training/) | Moderate | Strengthens breathing muscles, improves breathlessness in COPD and endurance in sport, and lowered blood pressure in a small trial. |
| [Box breathing](/exercises/box-breathing/) | Weak | Improved mood in one month-long trial, but less than cyclic sighing. Popular, but barely studied on its own. |
| [4-7-8 breathing](/exercises/4-7-8-breathing/) | Weak | Only small, short studies. No trial has tested it for sleep. |
| [Cyclic sighing](/exercises/cyclic-sighing/) | Weak | One well-run trial found 5 minutes a day improved mood more than mindfulness. Not yet repeated. |
| [Alternate nostril breathing](/exercises/alternate-nostril-breathing/) | Weak | Small, mostly unblinded trials suggest it lowers blood pressure, but results vary widely. |
| [Humming breath](/exercises/humming-breathing/) | Weak | Humming boosts nitric oxide in the nose 15-fold, but there are few trials of health outcomes. |
| [Blow as you go](/exercises/blow-as-you-go/) | Weak | Standard physiotherapy advice for breathlessness, but it hasn't been tested on its own in trials. |
| [Paced breathing for stairs](/exercises/paced-breathing/) | Weak | Taught in pulmonary rehabilitation, with little trial evidence of its own. |
| [Positions for breathlessness](/exercises/positions-for-breathlessness/) | Weak | Small physiology studies show leaning forward eases the work of breathing in COPD. |
| [Wim Hof breathing](/exercises/wim-hof-breathing/) | Weak | Small studies, mainly of inflammation in healthy young men. Real fainting and drowning risks. |

## How often should you practise?

Most trials asked people to practise every day, typically for 5 to 20 minutes, for 4 to 12 weeks. Effects on blood pressure and stress build up with regular practice and fade if you stop. Calming exercises also work in the moment: a few minutes of slow breathing with a long out-breath can take the edge off stress before a difficult conversation or when you can't sleep.

Techniques for breathlessness are different. You learn them when you are well, so they are automatic when you need them, and then use them during everyday activities.

## What makes a good breathing exercise?

Almost every calming technique shares three features: it slows your breathing to well below the usual 12 to 20 breaths a minute, it makes the out-breath at least as long as the in-breath, and it keeps the breaths soft rather than big. Breathing deeply and fast does the opposite: it blows off carbon dioxide and can make you [dizzy and tingly](/safety/dizziness-and-tingling/).

## Are breathing exercises safe?

For most people, yes. Stop if you feel dizzy, tingly or light-headed and breathe normally. Never practise breath-holds or fast breathing in or near water, while driving, or standing where a faint could hurt you. If you are pregnant, or have epilepsy or a heart or lung condition, read [who should take care](/safety/who-should-take-care/) first and check with your GP, nurse or physiotherapist.

## Frequently asked questions

### Which breathing exercise is best for beginners?

Diaphragmatic breathing (breathing control) or resonance breathing. Both are gentle, have no breath-holds and suit almost everyone. Start with 3 to 5 minutes, sitting comfortably, and build up to 10 minutes a day.

### How often should you do breathing exercises?

Most trials used daily practice, usually 5 to 20 minutes a day, for several weeks. For in-the-moment calm, a few minutes when you need it is enough. Techniques for breathlessness, such as pursed-lip breathing, are used whenever you need them.

### Do breathing exercises really work?

For some things, yes. There is moderate evidence that they ease stress and anxiety, lower blood pressure a little and improve quality of life in asthma and COPD. Other claims, such as fixing hot flushes or boosting immunity, have weak or no good evidence.

### Can breathing exercises be harmful?

For most people they are very safe. Fast breathing and long breath-holds can cause dizziness or fainting, so never practise them in water, while driving or standing. Take care if you are pregnant or have epilepsy or a heart or lung condition.

## References

1. [Fincham GW et al. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports, 2023.](https://pubmed.ncbi.nlm.nih.gov/36624160/)
2. [Santino TA et al. Breathing exercises for adults with asthma. Cochrane Database of Systematic Reviews, 2020.](https://pubmed.ncbi.nlm.nih.gov/32212422/)
3. [Holland AE et al. Breathing exercises for chronic obstructive pulmonary disease. Cochrane Database of Systematic Reviews, 2012.](https://pubmed.ncbi.nlm.nih.gov/23076942/)
4. [Chaddha A et al. Device and non-device-guided slow breathing to reduce blood pressure: a systematic review and meta-analysis. Complementary Therapies in Medicine, 2019.](https://pubmed.ncbi.nlm.nih.gov/31331557/)
5. [NHS. Breathing exercises for stress.](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/)