How many breaths do you take per minute – and what does that say about your stress level?
Most of us rarely stop to notice how often we breathe. Yet the frequency of your breathing – the number of breaths per minute – is a powerful indicator of your stress level and overall energy balance.
In this blog I explain what a normal breathing rate is, how you can measure it yourself, the possible consequences of breathing too quickly, and what you can do to cultivate a calmer breathing pattern.
What is a normal breathing rate?
In a healthy adult at rest, the normal breathing rate is between 6 and 12 breaths per minute. At this pace your body remains in balance when it is in a relaxed state. In practice, however, many people breathe considerably faster – often without realising it.
Why a high breathing rate often points to stress?
If you breathe 15, 18 or even 20 times per minute while at rest, your body may be stuck in a constant state of alertness. This is common in people who suffer from chronic stress, rumination, or an over-active nervous system. An inefficient breathing habit – for example shallow chest breathing – also drives the rate up.
A rapid breathing pattern means you exhale more carbon dioxide (CO₂) than necessary. That causes your blood vessels to constrict and less oxygen to reach your brain and muscles. The result: you feel more tired, irritable and tense – even when you are “doing nothing”.
How to measure your breathing rate
Measuring is simple and can be done at home: Sit or lie down comfortably. Set a timer for one minute. Count how many complete breaths you take (one inhale + one exhale = one breath). Do this when you’re relaxed – for example in the morning or evening – and repeat it a few times a day to spot patterns.
If your count is consistently above 12, your breathing is faster than desirable. Over time this can affect your health, energy and emotional balance.
Consequences of a chronically elevated breathing rate
Long-term rapid breathing disrupts the oxygen–carbon-dioxide balance in your body. Continually “blowing off” excess CO₂ keeps your nervous system on edge and reduces blood flow to the brain. Possible effects include:
- Elevated resting heart rate
- Poor or fragmented sleep
- Neck- and shoulder-muscle tension
- Fatigue or low energy
- Restless or racing thoughts
In short, a high breathing rate is not harmless; it signals that your body is under prolonged pressure.
The link with the BOLT Score
If you have explored breathwork before, you may have encountered the BOLT score (Body Oxygen Level Test). It indicates how well your body tolerates CO₂ and how efficiently your breathing system works.
Generally, people with a low BOLT score also have a higher breathing rate, and vice versa. A low score points to low CO₂ tolerance and quicker breathing, while a high score usually goes hand-in-hand with calm, efficient breathing. The two reinforce each other.
Want to know more? See my blog: What is the BOLT-score and what does it say about your breathing?
How can you lower your breathing rate?
The first step is awareness. By noticing how often and how you breathe, you create space to change. These techniques can help slow your breathing naturally:
- Switch from chest breathing to diaphragmatic (belly) breathing.
- Lengthen your exhale (e.g., inhale for 4 counts, exhale for 6).
- Add a short pause after each exhale.
- Practise regular breathing exercises such as heart-coherence breathing.
- Book guided breathwork sessions with a breathing coach
At first it may feel unfamiliar, but over time your body learns to trust a slower, more natural rhythm. You will notice greater inner calm, clearer thinking and better resilience to stress.
Conclusion: What is your breathing telling you?
Your breath is a direct mirror of your inner state. By paying attention to your breathing rate – how many times you breathe per minute – you gain valuable insight into how your body handles stress and tension.
Ready to work on this?
Feel free to reach out or book a session. I will teach you practical breathing techniques that slow your breath, soothe your nervous system and reconnect you to yourself.