# What is paced breathing? Published: 2026-11-03. Updated: 2026-11-03. URL: https://steadybreathing.app/guides/what-is-paced-breathing/ ## Short answer Paced breathing is breathing to a set count, slower than your normal rate. Most paced breathing exercises aim for about 6 breaths a minute. A [2021 study](https://pmc.ncbi.nlm.nih.gov/articles/PMC8656666/) says that people at rest usually breathe 12 to 20 times a minute. Its slow-paced breathing exercise used 4 seconds in and 6 seconds out. The free timer on this page uses the same count. The researchers define pacing as control of how long each breath in and each breath out lasts. A clock, a voice or a timer gives the count. The evidence for calm and stress is promising but limited, and paced breathing does not treat a condition. ## What is paced breathing? The Short Answer | Item | Paced breathing | | --- | --- | | Pace | About 6 breaths a minute (normal rest is 12 to 20) | | One breath | 4 seconds in, 6 seconds out, no hold | | Session | 5 to 20 minutes in studies. The NHS says at least 5 minutes | | How you keep the pace | A timer, an app, a voice or a count | | Other names | Slow-paced breathing, paced respiration, resonance or coherent breathing | | What it does not do | It does not diagnose or treat a condition | ## Two Meanings of Paced Breathing Most people who search "paced breathing" mean slow breathing to a timer. The [2018 review by Zaccaro and colleagues](https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615/) counts any technique under 10 breaths a minute as slow breathing. It names paced breathing and pranayama as examples. Researchers often write "slow-paced breathing" for this meaning. Lung care teams use the same words for a different method. An [NHS Greater Glasgow and Clyde page for people with COPD](https://www.rightdecisions.scot.nhs.uk/managing-my-copd/symptom-self-management/coping-with-breathlessness) describes paced breathing as breathing in and out in time with an activity. For example, you breathe in on one stair and out on the next. This guide is about the first meaning. If you have a lung condition, follow the plan that your care team gives you. ## How to Do a Paced Breathing Exercise The steps below combine the NHS breathing exercise for stress with the method of the 2021 study. 1. **Get comfortable.** The [NHS](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/) says that you can stand, sit in a chair that supports your back, or lie down. Loosen any tight clothes. 2. **Place your hands.** In the 2021 study, participants put one hand on the chest and one on the stomach. Only the hand on the belly moves. The belly gets bigger as you breathe in and smaller as you breathe out. 3. **Breathe in for 4 seconds.** Breathe in gently through your nose. Do not force the breath. 4. **Breathe out for 6 seconds.** The study says that pursed lips give you more control of the air flow. This helps you match the breath to the count. 5. **Repeat for at least 5 minutes.** This is the NHS minimum. Use the timer on this page to keep the count. If 4 and 6 seconds feel too long, the NHS says that you may not reach the full count at first. Start with a shorter count and slow down over the next sessions. Why a longer breath out? The 2021 study made the breath out (6 seconds) longer than the breath in (4 seconds). It says that earlier studies found more benefit with a longer breath out. Other paced breathing methods use equal counts. For an even 5 and 5 count, read [what coherent breathing is](https://steadybreathing.app/guides/what-is-coherent-breathing/). ## How Long Should a Session Be? Five minutes is a good start. In the 2021 study, 59 participants did slow-paced breathing at 6 breaths a minute for 5, 10, 15 and 20 minutes on different days. Heart rate variability went up in every session compared with a control session. The researchers found no difference between the 5 minute and the 20 minute sessions. This was one lab study in healthy adults, and it measured one heart signal. It does not show that a longer session has no other effect. But it does show that you do not need a long session to start. The NHS also says that you get the most benefit when you breathe this way regularly, as part of your daily routine. ## Paced Breathing for Anxiety and Stress Slow breathing has some evidence for stress, but the studies are small. Read the claims with that in mind. - **NHS:** It gives its slow breathing exercise as a calming technique for stress, anxiety and panic. - **NCCIH:** The [National Center for Complementary and Integrative Health](https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know) describes a 2019 review of 3 studies with 880 participants. It found preliminary evidence that diaphragmatic breathing may help to reduce stress. NCCIH also describes a review of 24 studies on heart rate variability biofeedback. That method uses a device and breathing to change your heart rate pattern. The review found that it helped to reduce self-reported stress and anxiety. - **Zaccaro review (2018):** Only 15 studies met its criteria. At 6 breaths a minute, it found links between more heart rate variability and better mood and calm. It also says that weak method descriptions in the studies make this evidence weaker. Paced breathing is a self-help skill, not a treatment for an anxiety disorder. If anxiety stops you from doing daily tasks, talk to a doctor. For help during an attack, read [what to do during a panic attack](https://steadybreathing.app/guides/what-to-do-during-a-panic-attack/). ## Paced Breathing for Hot Flashes Paced breathing is often suggested for menopausal hot flashes. A controlled trial did not support this. [Carpenter and colleagues](https://pmc.ncbi.nlm.nih.gov/articles/PMC3614127/) put 218 women into three groups, including breast cancer survivors. The paced breathing group breathed at 6 to 8 breaths a minute for 15 minutes, twice a day. After 8 and 16 weeks, the groups had no significant difference in hot flashes. The authors say that paced breathing is unlikely to give a clinical benefit for these symptoms. ## Side Effects and Who Should Be Careful NCCIH says that relaxation techniques are generally safe for healthy people. But some people report more anxiety, intrusive thoughts or a fear of losing control. Slow breathing on command can make you breathe too much air at first. A [2019 PLOS ONE study](https://pmc.ncbi.nlm.nih.gov/articles/PMC6586331/) gave 16 people 10 minutes of paced breathing at 6 breaths a minute every day for 7 days. On the first day, 37.5% of participants had a large drop in carbon dioxide, a sign of breathing too much. This improved with training. But the mild symptoms, such as dizziness or tingling, did not decrease. This was one small study. - **Do not take very deep breaths.** Breathe gently. The NHS says not to force the breath. - **Stop if you feel dizzy or tingly.** Breathe normally until the feeling goes. - **Ask your doctor first if you have a lung or heart condition.** Use the breathing plan that your care team gives you. ## A Paced Breathing App: Steady You do not need an app for paced breathing. The timer on this page, or a clock and a count, is enough. Steady is an iOS app for iPhone and iPad. Its App Store name is "Steady: Paced Breathing Timer". It is a breathing timer. It does not diagnose or treat a condition. - **Make a 4-6 program.** Steady has no built-in program for this pattern. Open [Custom Program](https://steadybreathing.app/features/custom-programs/) and set Inhale to 4 and Exhale to 6. Set Inhale Hold and Exhale Hold to 0. - **Use a built-in program.** Steady has 4 [built-in programs](https://steadybreathing.app/features/breathing-programs/): Box Breathing (4-4-4-4), Triangle Breathing (4-4-4), Ujjayi Pranayama (4-4) and Relaxing Breath (4-7-8). - **Breathe with your eyes closed.** Turn on [Audio and Vibration Cues](https://steadybreathing.app/features/cues-and-ambience/). A male or female voice or a vibration tells you when to breathe in and out. - **Practice every day.** Set up to 3 [Daily Reminders](https://steadybreathing.app/features/reminders/). [Stats](https://steadybreathing.app/features/stats-and-badges/) show your total minutes, sessions and streaks. Some features need Steady Pro. To learn the belly movement first, read [how to do belly breathing](https://steadybreathing.app/guides/how-to-do-belly-breathing/). This guide is general information, not medical advice. Talk to a doctor about symptoms. ## Frequently Asked Questions ### How many breaths a minute is paced breathing? Slow-paced breathing usually aims for about 6 breaths a minute. A 2021 study says that people at rest usually breathe 12 to 20 times a minute. A 2018 review counted any technique under 10 breaths a minute as slow breathing. ### Is paced breathing the same as coherent breathing? They are very close. Both are slow breathing at about 6 breaths a minute. Coherent breathing uses an equal count, often 5 seconds in and 5 seconds out. Many paced breathing studies use a longer breath out, for example 4 seconds in and 6 seconds out. ### Does paced breathing help with anxiety? The evidence is promising but limited. NCCIH says that a review of 3 studies found preliminary evidence that diaphragmatic breathing may help to reduce stress. The NHS gives a slow breathing exercise for stress, anxiety and panic. ### Is there a paced breathing app? Yes. Steady is an iOS paced breathing timer. It has no built-in 4-6 program, so make a custom program with 4 seconds in and 6 seconds out. You can also use the free timer on this page. ## Sources - [Single Slow-Paced Breathing Session at Six Cycles per Minute: Investigation of Dose-Response Relationship on Cardiac Vagal Activity](https://pmc.ncbi.nlm.nih.gov/articles/PMC8656666/). You M, Laborde S, et al., International Journal of Environmental Research and Public Health (2021). - [How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing](https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615/). Zaccaro A et al., Frontiers in Human Neuroscience (2018). - [Breathing exercises for stress](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/). NHS. - [Coping with breathlessness](https://www.rightdecisions.scot.nhs.uk/managing-my-copd/symptom-self-management/coping-with-breathlessness). NHS Greater Glasgow and Clyde, Right Decision Service. - [Paced Respiration for Vasomotor and Other Menopausal Symptoms: A Randomized, Controlled Trial](https://pmc.ncbi.nlm.nih.gov/articles/PMC3614127/). Carpenter JS et al., Journal of General Internal Medicine (2013). - [Training of paced breathing at 0.1 Hz improves CO2 homeostasis and relaxation during a paced breathing task](https://pmc.ncbi.nlm.nih.gov/articles/PMC6586331/). Szulczewski MT, PLOS ONE (2019). - [Relaxation Techniques: What You Need To Know](https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know). National Center for Complementary and Integrative Health (NCCIH), NIH.