Stress Relief Breathing
Lower cortisol and restore calm — guided visual pacing
Stress relief breathing works by directly lowering cortisol — the hormone that keeps your body in a state of high alert. This timer uses coherence breathing (equal inhale and exhale at ~5.5 seconds each), which research shows produces the strongest reduction in cortisol and the greatest improvement in heart rate variability of any simple breathing pattern.
Unlike quick fixes that mask stress, breathing exercises address the root physiology. Five minutes of paced breathing can lower cortisol levels for hours, improve cognitive function that stress impairs, and prevent the cumulative damage of chronic stress on cardiovascular health, immune function, and mental clarity.
Benefits
- Lowers cortisol levels — effects last for hours after the session
- Improves cognitive function impaired by chronic stress
- Prevents cumulative cardiovascular and immune damage from chronic stress
- The most evidence-backed breathing pattern for stress reduction
Frequently Asked Questions
How quickly does stress relief breathing work?
You'll feel a physiological shift within 60-90 seconds. Measurable cortisol reduction begins within 5 minutes. For chronic stress, daily 5-minute sessions produce cumulative improvements over 2-4 weeks.
Is stress relief breathing the same as deep breathing?
It's more specific. "Deep breathing" is vague — this timer uses coherence breathing at the optimal pace (5-6 breaths per minute) that research shows maximizes the stress-relieving effect. It's deep breathing done at the right rhythm.
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