Slow Breathing to Regulate Stress

Use a simple, timed breathing pattern for a few minutes at a time—often 5 to 10 minutes, sometimes up to 20—with slow inhales, longer exhales, and optional brief holds. A common version is box breathing: inhale, hold, exhale, hold for equal counts, repeated steadily; some people also use diaphragmatic or nasal breathing. The goal is to shift internal state by slowing respiration, increasing vagal tone, lowering heart rate, and reducing stress reactivity.