Breathing control for relaxation is a slow, easy breathing exercise done sitting in a chair with your eyes closed. You breathe in through your nose so your stomach rises, then breathe out slowly through your mouth and let your stomach fall. With each breath out, you let go of a little tension. It needs no equipment and takes a few minutes. Many people use it at bedtime or when they notice they are wound up.

How to do the breathing control

Sit on a steady chair with your back upright but not stiff, feet flat on the floor and hands resting on your knees or thighs, as in the video.
Close your eyes if that feels comfortable, and let your shoulders drop.
Breathe in slowly through your nose and let your stomach swell forward. Your chest and shoulders stay quiet.
Breathe out slowly through your mouth and let your stomach sink back without pushing the air out.
Carry on at this slow, steady pace. Each time you breathe out, let one area soften, such as your jaw, shoulders or hands.
When you finish, let your breathing return to normal, open your eyes and stay seated for a moment before you get up.

What you should feel

Calm and unhurried, with your stomach moving more than your chest. Many people notice their shoulders and jaw loosen after a minute or two.

Common mistakes

Gulping big breaths, which can leave you light-headed or tingly.
Hunching your shoulders up on each breath in.
Squeezing out the last bit of air hard at the end of the breath out.
Standing up straight away at the end instead of sitting for a moment.

How often

A common range is 2 to 5 minutes, or about 10 to 20 slow breaths, once or several times a day, for example at bedtime or when you notice yourself tensing up. Your physio will adjust this.

Stop and check with your physio if

Your fingers or the skin around your mouth start to tingle, or you feel light-headed or spaced out. This can mean you are breathing too fast or too deeply, so stop and let your breathing go back to normal. If it has not settled within a few minutes, get medical advice the same day. If you faint, or the numbness or tingling is on one side of your face or body, call emergency services, even if it goes away.
You suddenly become short of breath, your chest feels tight or heavy, or you are far more short of breath than usual. Stop, rest and use your breathing control. Call emergency services if the breathlessness came on suddenly, your chest feels tight or heavy, your breathing does not go back to normal, you are gasping, choking or cannot get your words out, you have pain that spreads to your arms, back, neck or jaw, you feel suddenly confused or very drowsy, or your lips or skin turn very pale, blue or gray (on brown or black skin this can be easier to see on the palms of the hands). If everything settles quickly, get medical advice the same day before you do these exercises again.

From the clinic

The voice guide asks for deep breaths. Aim for breaths that are slow and full but still comfortable, only a little bigger than usual. Big, fast breaths can make you light-headed or tingly, which works against the calm you are after. The voice guide says you can also do this lying down, and diaphragmatic breathing shows that version with your hands on your stomach. When the rhythm feels easy, body scan relaxation follows on well.

Respiratory physios also use the name breathing control inside the active cycle of breathing techniques, a routine that helps people clear phlegm from their chest. There it means breathing gently with as little effort as possible, done between the deeper breaths and huffs so the airways can relax. This page is the relaxation version, with slower and slightly fuller breaths.

If you have a lung or heart condition, follow the breathing your own physio or doctor taught you, and ask them before you add this one. Only close your eyes once you are settled in a firm chair that will not roll or tip. If you are pregnant and past the first three months, check with your physio before exercising flat on your back.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Breathing control