About 6 breaths a minute can help you settle, but expect only a small change.
Chest pain, fainting, trouble breathing, or it won’t settle? Call 911. Don’t drive yourself. This exercise is not for those moments.
A 2024 review of 31 studies in non-patient groups found a small immediate drop in heart rate, reported as a statistical score rather than in BPM.
What the studies found
- Right after breathing, non-patient groups: a 2024 review of 31 studies and 1,133 people found a small drop in heart rate, reported as a statistical score. We won’t turn that into BPM.
- After 2 weeks to 6 months of practice, people with heart disease: a review of 6 studies and 269 patients found about 1.7 BPM lower than controls.
- Long term: the 2024 review says lasting benefit remains to be established.
So use this as a way to settle yourself, not a treatment.
Other things that help right now
- Sit or lie down and rest for a few minutes.
- Cool down if you are hot.
- Drink water if you are thirsty.
- Skip more caffeine. See heart rate after coffee.
- After drinking, stop and have water. See alcohol and heart rate.
We don’t list techniques like pressing on your neck or bearing down. Those are for a clinician to teach you.
If you feel dizzy
Stop following the circle and breathe normally. Slow breathing shouldn’t feel like a struggle, so choose a shorter pace if it does.
Now or over months?
This page is for the next few minutes. If your everyday number is what bothers you, read how to lower your resting heart rate. If your pulse feels high and you don’t know why, see what raises heart rate.
Questions people ask
How can I calm my heart rate down?
Sit down, loosen tight clothes and breathe slowly for a few minutes. Cool down if you are hot and drink water if you are thirsty. If you have chest pain, faint or can’t get your breath, call 911 instead.
What is a good breathing pace to slow my heart rate?
Many studies use about 6 breaths a minute, such as 4 seconds in and 6 out. It is a comfortable starting point, not a medical dose. If you feel dizzy, go back to normal breathing.
How much does slow breathing lower heart rate?
Not by much. A 2024 review in non-patient groups found a small immediate drop, reported as a statistical score, not in BPM. People with heart disease who practised for 2 weeks to 6 months had about 1.7 BPM lower than controls.
How do I lower my heart rate before bed?
Try a few minutes of slow breathing, away from screens. Caffeine and alcohol later in the day can keep your pulse up. Heart rate before bed.
Is this the same as lowering my resting heart rate?
No. This page is about the next few minutes. A lower resting number comes over weeks. How to lower your resting heart rate.
General information, not medical advice — medical disclaimer. Reviewed : sources and reference dates are listed below.
Sources · numbers checked · how we calculate · report an error
- Zou Y, Zhao X, Hou YY, et al. Meta-analysis of effects of voluntary slow breathing exercises for control of heart rate and blood pressure in patients with cardiovascular diseases. Am J Cardiol. 2017;120(1):148–153.
- Shao R, Man ISC, Lee TMC. The effect of slow-paced breathing on cardiovascular and emotion functions: a meta-analysis and systematic review. Mindfulness. 2024;15:1–18.
- NHS. Heart palpitations (reviewed March 2026).