Gentle Breathing and Relaxation Practices: Diaphragmatic and Paced Breathing, Progressive Muscle Relaxation, Guided Imagery and Autogenic Training

Purpose and who it suits

These are the low-intensity end of breathwork and relaxation: no forced breathing, no long breath holds, no special equipment. They suit most healthy adults who want a calmer baseline. The goal-level overview is on breathing exercises for stress and relaxation techniques; this page covers the individual practices.

Check with a health professional first if you have epilepsy, a psychiatric condition, or a history of abuse or trauma, because NCCIH reports rare cases where relaxation techniques caused or worsened symptoms in these groups. [1] Also read breathwork safety.

Diaphragmatic (belly) breathing

The diaphragm is the main breathing muscle under the lungs; belly breathing means letting the breath move the lower chest and belly rather than lifting the shoulders. The NHS describes it this way: sit with back support, stand, or lie down; loosen restrictive clothing; let the breath flow into the belly as far as is comfortable without forcing it; breathe in through the nose and out through the mouth; repeat for at least 5 minutes. [2]

Evidence: a JBI systematic review found only 3 studies (one randomized trial, two quasi-experimental); all three reported lower stress, but results could not be pooled. [3] NCCIH describes preliminary evidence from a 2019 review. [1] Label: promising but limited.

Paced breathing and extended exhale

Paced breathing means following a steady rhythm, often counted. The NHS count of 1 to 5 in and 1 to 5 out is one example, and it says you may not reach 5 at first. [2] Extended-exhale breathing makes the out-breath longer than the in-breath.

In a remote randomized study, 5 minutes a day for a month of "cyclic sighing" (which emphasizes prolonged exhalations) improved mood and lowered breathing rate more than the same time spent on mindfulness meditation. [4] It was one trial, and the participants knew which practice they were doing. Label: promising but limited. Specific ratios such as 4-7-8: see the named methods page.

Breath awareness

Simply noticing the breath without changing it is a common starting point in meditation. NCCIH notes that some meditation focuses attention on breathing. [5] Evidence for meditation overall is covered in meditation for stress, sleep and anxiety. Label here: depends on the program studied.

Progressive muscle relaxation (PMR)

NCCIH describes PMR as tensing different muscle groups in your body and then releasing the tension. [1]

Evidence: a systematic review of 46 publications (more than 3,400 adults) concluded PMR reduced stress, anxiety and depression. [6] A 2026 meta-analysis of 31 trials (2,277 people) found better sleep quality and lower anxiety with PMR, with very high variation between studies. [7] NCCIH cites a 2017 review in which PMR gave moderate improvement in chronic low-back pain, rated low-quality. [1] Label: promising but limited.

Guided imagery

In guided imagery you picture calming scenes or events and try to produce a similar feeling in your body. [1] A meta-analysis of pre-surgery trials found it lowered trait anxiety in adults and pain after surgery slightly; effects on state anxiety in adults were not significant. [8] NCCIH describes a 2015 review of 7 studies suggesting guided imagery may help adults with arthritis. [1] Label: promising but limited.

Autogenic training

Autogenic training uses a series of mental exercises on relaxation and self-suggestion, with attention on how the body feels. [1] A meta-analysis of 13 trials (576 people) found moderate pain reduction versus no treatment, no difference versus other psychological treatments, and "some concerns" about bias. [9] A systematic review found it lowered anxiety and depression and raised a heart rate variability measure. [10] Label: promising but limited.

What to expect and stop signs

The NHS says you get the most benefit from breathing exercises by doing them regularly. [2] Stop if you feel lightheaded, tingling or breathless, since overbreathing causes those symptoms. [11] Stop and consider support if relaxation brings more anxiety, intrusive thoughts or fear of losing control. [1]

When to seek care

New breathlessness, chest pain, or anxiety that stays or worsens needs a health professional. [11][1] Related reading: breathing practices for stress, sleep and panic.