5 simple breathing exercises to relax in 10 minutes

The autonomic nervous system regulates stress through two branches: the sympathetic branch, which mobilises the body in the face of danger (racing heart, short breathing), and the parasympathetic branch, which returns the system to rest. Breathing is one of the few voluntary levers that act on this balance. A scientific review published in the journal Breathe in 2017 catalogues the physiological effects of slow breathing: improved heart rate variability, lower blood pressure, parasympathetic activation, effects measured from around six breaths per minute.

This is the basic breath, the one used by infants and by mammals at rest. Sit or lie down, one hand on the chest, one hand on the belly. Breathe in slowly through the nose for four seconds, letting the belly rise, pause for one second, then breathe out through the mouth for six seconds. Repeat for two to three minutes, ideally in the morning in the shower or before an appointment.

A micro-break suited to the rhythm of work. Set a timer for 60 seconds, sit down, close your eyes, and count your breaths while keeping a rhythm slightly slower than usual. Handy between two meetings or in the car before going home.

Drawn from yoga, this technique balances the duration of the in-breath and the out-breath: four counts through the nose for each phase, with no pause, for five minutes. Often recommended in the evening before sleep, it can gradually be lengthened to six and then eight counts.

Used in particular in the armed forces to stay operational under pressure, it alternates in-breath, full hold, out-breath and empty hold, each over four counts, repeated for three to five minutes. Useful before speaking in public or sitting an exam.

This is the best-documented technique in France: breathe six times a minute for five minutes, three times a day. Breathe in through the nose over five seconds, out through the mouth over five seconds, ideally on waking, in the middle of the day and in the late afternoon.

Combine three minutes of diaphragmatic breathing, five minutes of cardiac coherence and two minutes of equal breathing as a transition to the next activity. According to the HAS recommendations for the management of mild anxiety disorders, lifestyle measures — sleep, physical activity, conscious breathing — form the first foundation before any drug treatment. These practices are not intended to treat a characterised anxiety disorder, which calls for professional follow-up.

Some adults include hemp-based wellbeing products in their evening ritual. The THC content of the finished product must remain below 0.30% following the Conseil d'État decision of 29 December 2022. No brand may claim that a CBD product "reduces anxiety": the permitted vocabulary remains that of a soothing ritual. See also our article on natural levers for stress and mild anxiety.

CBD is not a medicine. In the event of persistent anxiety or an anxiety disorder, consult a healthcare professional.

How long before you feel an effect?

Most people feel a sense of relaxation from the first few minutes of a cardiac coherence session. The lasting effect on stress regulation is built over two to three weeks of regular practice.

Can you practise box breathing while walking?

Yes, with care. Start with a seated practice to familiarise yourself: prolonged breath holds can cause slight dizziness in some people.

Is cardiac coherence useful in cases of high blood pressure?

Several studies suggest a beneficial effect on blood pressure, but it does not replace antihypertensive treatment. Ask your doctor for advice before making any change to treatment.

What is the connection between breathing and CBD?

There is no recognised therapeutic link: CBD is a wellbeing product, not a medicine. Some people include it in a relaxation ritual made up of breathing, herbal tea and reading.