Myths About Stress, Checked Against the Guidance
Stress: what people commonly get wrong, set against what published UK guidance says.
Short-term stress is normal and useful; sustained stress without recovery affects sleep, mood, blood pressure and immune function.
Key takeaways
- Slow breathing target pace: about 6 breaths a minute
- A simple pattern: 4 seconds in, 6 seconds out
- Most useful single change: Make the out-breath longer than the in-breath, whatever counts you use.
- Commonest mistake: Forcing a large volume of air; slow and comfortable beats deep and effortful.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
What the guidance actually says
These are the numbers the corrections below are measured against.
| Measure | Figure |
|---|---|
| Slow breathing target pace | about 6 breaths a minute |
| A simple pattern | 4 seconds in, 6 seconds out |
| Time to notice an effect | 2-5 minutes |
| Useful daily practice | 5 minutes at a fixed time |
| Recommended first-line therapy for anxiety disorders | CBT |
Where people go wrong
Common beliefs that the figures do not bear out.
- Forcing a large volume of air; slow and comfortable beats deep and effortful
- Treating breathing work as a substitute for assessment
- Alcohol as a wind-down strategy
What to do instead
- Make the out-breath longer than the in-breath, whatever counts you use
- Practise when calm so the technique is familiar when you are not
- Attach the practice to something you already do daily
- Deal with the source where you can; technique manages symptoms
The part that is genuinely uncertain
Guidance changes, and it changes because evidence does. The figures above reflect current UK guidance from the bodies named at the foot of this page; where those bodies revise their position, theirs is the account to follow rather than this one.
Where to go next
- Stress: The Practical To-Do List
- Stress for Beginners: Where to Start
- Stress — the reference entry
- The Evidence on Low Mood and Depression, Without the Hype
- The Evidence on Anxiety, Without the Hype
When to speak to a doctor
See a GP if anxiety or low mood is interfering with work, sleep or relationships, or if you have panic attacks. Breathlessness that is new, severe or with chest pain needs urgent assessment, not a breathing exercise. If you have thoughts of harming yourself, contact your GP, NHS 111, or the Samaritans on 116 123.
Where this comes from
- NHS — Breathing exercises for stress
- NICE — Generalised anxiety disorder and panic disorder in adults
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.
Spotted something wrong? Report an error on this page. We correct on the page and say what changed.
