Stress relief

Deep Calm Breathing

Activate the parasympathetic system

Deep calm is the simplest stress-relief pattern: a slow 5-second inhale followed by a longer 7-second exhale, repeated for 10 cycles. No holds, no counting beyond two numbers.

Why it works

Exhales longer than inhales shift the autonomic balance toward the parasympathetic branch. Heart rate slows on exhale (respiratory sinus arrhythmia) — the longer the exhale, the more pronounced the drop. Two minutes of 5-in / 7-out can produce measurable calm in heart rate variability biofeedback studies.

How to do it

1. 1 Sit or lie comfortably. Close your eyes if you can.
2. 2 Inhale slowly through your nose for 5 seconds, expanding your belly first, then chest.
3. 3 Exhale slowly through your mouth or nose for 7 seconds, fully emptying your lungs.
4. 4 Repeat for 10 cycles (~2 minutes). Notice your shoulders dropping.

When to use deep calm breathing

• Anxiety that does not require urgent SOS
• Daily morning or evening calming practice
• Post-exercise wind down
• Beginner's first breathing exercise

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