Taking a pause
A gentle breathing exercise for everyday stress
A breathing pause gives you a defined break between an everyday trigger and your response. Choose a moment when your attention is free, and let the exercise be an experiment. You do not need to produce a particular feeling or solve the whole situation during the pause.
See the one-minute breathing pause in INNR ↓Try this gentle breathing exercise
This short sequence follows NHS guidance.
- Sit comfortably with your back supported and feet on the floor.
- Breathe gently through your nose and out through your mouth, without forcing depth.
- Optionally count towards five with each inhale and exhale. Drop the counting if it feels pressured.
- The NHS suggests at least five minutes. No breath holding is required.
Put a pause between a trigger and your response
Connect your pause with a specific everyday moment. You do not need a perfectly quiet evening first. A transition can work: after a meeting, before a conversation or before replying to a difficult message.
Decide when you want to return to the task. That gives the interruption a clear place in your day without requiring you to settle the whole issue immediately.
What should I do after the pause?
Notice what is there without grading the result. You might feel a little calmer, or you might not. Write down a feeling word if you want. Then consider whether you need a break, clarification or support.
The exercise does not finish your work or resolve a conflict. You can use it as a transition before choosing a small action, such as asking which task matters most or arranging a time to talk.
When a breathing exercise does not feel right
If focusing on your breath feels uncomfortable or you feel dizzy, stop and return to your usual breathing. WHO notes that breathing too forcefully or quickly can cause light-headedness. You can choose another kind of pause.
You might prefer to look around the room or return to an ordinary activity. There is no requirement to finish this exercise. If distress persists or substantially affects daily life, discuss it with a qualified professional.
Common questions
Do I have to hold my breath?
This routine does not include breath holds. There is no target to achieve, and you can stop at any time.
What if I am still stressed afterwards?
That is not a failure. Choose a suitable next step for the situation rather than repeating the exercise until you get a particular result. Persistent or severe distress is a reason to seek professional support.
Sources and context
- NHS: Breathing exercises for stress ↗
Background for the gentle breathing sequence.
- WHO: Dealing with stress ↗
Context on avoiding forced breathing and stopping if light-headed.
The examples and reflection prompts are original INNR suggestions. Linked sources explain general principles; they do not establish clinical effectiveness of the app.
These suggestions are for self-reflection, not treatment. If distress persists or substantially affects daily life, speak with a qualified healthcare or mental health professional.