Soothing Rhythm Breathing is used in Compassion Focused Therapy (CFT) to practise a gentler, steadier way of responding to ourselves. It involves allowing the breath to settle into a comfortable rhythm. Some people find this calming, while others do not. There is no need to force a particular breathing rate or to make yourself feel relaxed.
Finding a comfortable rhythm
Research on slow breathing often uses rates of around five or six breaths per minute, but this is not a target everyone needs to reach. Breathe gently, without taking unusually large breaths or holding your breath. Comfort matters more than counting. Stop and return to your usual breathing if you feel dizzy, breathless or more distressed.
What might help?
Breathing patterns interact with the systems that regulate heart rate and blood pressure. These physiological changes are one possible part of the explanation for why slower breathing can feel helpful. They do not mean that a particular breathing exercise will reliably reduce anxiety for everyone.
Heart rate variability
Heart rate variability (HRV) describes variation in the time between heartbeats. It is affected by breathing and many other factors. An increase during paced breathing is not, by itself, proof of improved emotional health or lasting resilience. You do not need to measure HRV to try a gentle breathing exercise.
Practising with compassion
You might notice the movement of your breath and experiment with a kind, encouraging tone towards yourself. If paying attention to your breathing feels uncomfortable, try noticing the support of the chair or looking around the room instead. This is an optional self-soothing practice, not a test to pass or a substitute for appropriate assessment and treatment.
A meta-analysis of randomised controlled trials of breathwork found encouraging results for stress and mental health, while highlighting limitations in the evidence. The findings concern varied breathing interventions and should not be treated as proof of every proposed mechanism of soothing rhythm breathing.