Breathing exercises
Every rhythm counted for you on screen, from 4-7-8 to box breathing to the physiological sigh. 2251 practices, all free, nothing to install.
4-7-8 breathing — 4 · 7 · 8 — for the middle of the night, when you have already had a long week
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow along →5-7 breathing — 5 · 7 — for travel days, on a low-energy afternoon
A five in, seven out pattern, counted for you on screen.
Follow along →2-1-4 breathing — 2 · 1 · 4 — for jet lag, when you cannot concentrate on anything else
A short in, short hold, long out — the smallest useful dose pattern, counted for you on screen.
Follow along →Double-inhale sigh for heated moments, when you need to stop thinking about work
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow along →Beginner box breathing for a hard week, if you are doing this instead of scrolling
The pattern is 2 · 2 · 2 · 2, which is the easiest version of the square.
Follow along →Soft 4-7-8 breathing for days when everything is too much, when you need something unremarkable
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Follow along →7-11 breathing: 8 rounds for a long wait, after a difficult conversation
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breathing: 8 rounds for creative work, when you are somewhere noisy
The pattern is 5 · 5, which is five seconds in, five seconds out — about six breaths a minute.
Follow along →6-2-6-2 breathing: 8 rounds for Monday morning, after a long day
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow along →Slow box breathing exercise for physical discomfort — when you are waiting for something
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow along →4-6 breathing exercise for exam nerves — when you are too tired to try hard
4 · 6 breathing: in for four, out for six.
Follow along →How to use 4-2-6 breathing for the morning, when you are not sure this will work
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow along →How to use Coherent 6-6 breathing for a study session, when you are not in the mood
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →How to use Quick 2-1-2-1 breathing for a night shift, when you are somewhere unfamiliar
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Follow along →Uneven box breath (4 · 4 · 6 · 2) for bedtime, when you feel restless rather than tired
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow along →4-8 breath (4 · 8) for a hospital waiting room, when nothing else has worked today
A 4 · 8 rhythm — in for four, out for eight.
Follow along →Tight box breathing — 4 · 1 · 4 · 1 — for a cold morning, when you have been putting it off
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
Follow along →3-6 breathing for the end of the working day, when you have been on screens all day
Rounds of 3 · 6, with the counting done for you.
Follow along →3-5-7 breathing for the hours after people leave, when you have woken up too early
Rounds of 3 · 5 · 7, with the counting done for you.
Follow along →5-2-7 breath (5 · 2 · 7) for the morning after, when you are on your own
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow along →Coherent 4-4 breathing — 4 · 4 — for anxious moments, if you are fitting this around other people
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow along →Box breathing — 4 · 4 · 4 · 4 — for a reset, when you have more time than usual
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
Follow along →Physiological sigh for a lonely evening, when the day has been loud
Rounds of 2 · 6, with the counting done for you.
Follow along →Gentle box breathing: 5 rounds for heavy days, when you feel fine and want to stay that way
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
Follow along →4-7-8 breathing: 5 rounds for a noisy room, if you have five quiet minutes
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
Follow along →5-7 breathing: 5 rounds for being unwell, when you have tried everything else
Simple counts — 5 · 7 — and a circle that keeps time.
Follow along →2-1-4 breathing exercise for a ten-minute window — when you have just finished work
Simple counts — 2 · 1 · 4 — and a circle that keeps time.
Follow along →Double-inhale sigh exercise for the early months — before you go back to something hard
Simple counts — 3 · 8 — and a circle that keeps time.
Follow along →How to use Beginner box breathing for a break at work, when you want to be left alone
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
Follow along →How to use Soft 4-7-8 breathing for Sunday evening, if you are new to this
A the hold cut short, the long exhale kept pattern, counted for you on screen.
Follow along →How to use 7-11 breathing for a stolen moment of caregiving, when your attention is scattered
A a long, slow ratio for when you have time pattern, counted for you on screen.
Follow along →Coherent 5-5 breath (5 · 5) for the middle of the night, when you have been meaning to start
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
Follow along →6-2-6-2 breath (6 · 2 · 6 · 2) for travel days, before something difficult
A even and rhythmic, with brief holds on both sides pattern, counted for you on screen.
Follow along →Slow box breath (5 · 5 · 5 · 5) for a hot day, when the house is busy
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow along →4-6 breathing — 4 · 6 — for deep focus, when the weather has kept you inside
The pattern is 4 · 6, which is in for four, out for six.
Follow along →4-2-6 breathing — 4 · 2 · 6 — for a hard week, when you are short on time
The pattern is 4 · 2 · 6, which is a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing — 6 · 6 — for days when everything is too much, on a day that started badly
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breathing for a long wait, if you are sceptical about all of this
The pattern is 2 · 1 · 2 · 1, which is a brisk rhythm for when you need to be awake.
Follow along →Uneven box breathing for a big decision, when you are cold and want to be warm
The pattern is 4 · 4 · 6 · 2, which is a square with one long side.
Follow along →How to use Coherent 5-5 breathing
Find balance with a 5-5 rhythm, effortlessly.
Follow along →How to use 6-2-6-2 breathing for a reset
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow along →How to use Slow box breathing
A 5-5-5-5 rhythm to anchor your focus during a busy day.
Follow along →4-6 breath (4 · 6) for a long wait
Rounds of 4 · 6, with the counting done for you.
Follow along →4-2-6 breath (4 · 2 · 6) for creative work
Rounds of 4 · 2 · 6, with the counting done for you.
Follow along →Coherent 6-6 breath (6 · 6) for Monday morning
Simple counts — 6 · 6 — and a circle that keeps time.
Follow along →4-8 breathing for the morning if you are new
Simple counts — 4 · 8 — and a circle that keeps time.
Follow along →5-2-7 breathing for a study session
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow along →Coherent 4-4 breathing for a night shift
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow along →Box breathing: 5 rounds for bedtime
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow along →Tight box breathing: 5 rounds
A barely any hold, for people who dislike holding pattern, counted for you on screen.
Follow along →3-6 breathing: 5 rounds for the morning after
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow along →3-5-7 breathing exercise for anxious moments
A a staircase down: three, five, seven pattern, counted for you on screen.
Follow along →Physiological sigh exercise for a grey day
The pattern is 2 · 6, which is a second short sip of air on top of the first, then a long release.
Follow along →Gentle box breathing exercise for a cold morning
The pattern is 3 · 3 · 3 · 3, which is a smaller square, for when four counts feels long.
Follow along →How to use 2-1-4 breathing for a lonely evening
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Follow along →4-8 breathing for Friday evening
4 · 8 breathing: in for four, out for eight.
Follow along →Double-inhale sigh (3 · 8) for a hard conversation
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow along →5-2-7 breathing: 4 rounds for physical discomfort
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow along →Beginner box breath for a noisy room
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Follow along →Coherent 4-4 breathing: 4 rounds for exam nerves
4 · 4 breathing: four and four, if five feels like a stretch.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.