Free Paced Breathing Tool
A free interactive breathing tool to help calm anxiety and stress. Adjust the pace to suit your body, then follow the animated guide. Created by Louise Kelly, registered psychologist.
Breathing Tool
This exercise guides you through slow, paced breathing to help calm your nervous system. You can adjust the pace to suit your body.
About 3 minutes at default pace
Before you begin
Breathe gently and comfortably. If you experience dizziness, tingling, chest pain, or distress, return to your normal breathing and stop the exercise if needed.
You do not need to breathe deeply for this exercise to help.
How paced breathing helps with anxiety and stress
When we feel stressed or on edge, breathing tends to become faster and shallower. Slowing the breath down, and taking a little longer to exhale than inhale, can support the body's natural calming response.
This exercise uses a longer exhale than inhale by default. You don't need to breathe deeply for it to be helpful - slow and gentle is what matters.
Tips for getting the most from this breathing exercise
- •Find a quiet place: Sit or lie somewhere you won't be disturbed for a few minutes.
- •Don't force the breath: Let your belly expand gently. There's no need to take a huge breath.
- •Adjust the pace: If the default timing feels uncomfortable, slow it down or shorten it. Your body knows best.
- •Practice regularly: Like most skills, breathing tools become more effective with repetition.
Want personalised support?
If anxiety or stress is significantly affecting your daily life, therapy can help you develop a broader toolkit. Book a session to explore what would work best for you.
Crisis Support
If you need immediate help, please use a crisis service.
This website is not a crisis service. If you need urgent mental health support, call one of the services below. In an emergency, call 000.
Lifeline
13 11 14
Beyond Blue
1300 22 4636
The Butterfly Foundation
1800 33 4673