The 6 signs
(1) Breath rate above 16 at rest. (2) Shoulders rise on inhale. (3) Frequent unconscious sighing. (4) Cold hands or feet at rest. (5) Difficulty taking a satisfying breath. (6) Easily startled.
The simple reset
5-7 breathing: inhale 5, exhale 7, no pauses. Five minutes, twice a day. Mouth closed throughout. Most people see a 3–5 point drop in subjective stress within a week.
When this is not enough
If three or more signs persist after two weeks of consistent practice — or if you have unexplained chest pain, palpitations, or persistent fatigue — see your GP. Breathing work is not a substitute for assessment.
What changes when you reset
Slower breath rate. Warmer hands. Less sighing. Easier deep breath. Calmer baseline.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/stress](/breathing-for/stress).