Breathing exercises
Every rhythm counted for you on screen, from 4-7-8 to box breathing to the physiological sigh. 354 practices, all free, nothing to install.
3-5-7 breath (3 · 5 · 7) for a long wait, when you want something simple
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow along →Physiological sigh (2 · 6) for creative work, when you want to finish something
2 · 6 breathing: a second short sip of air on top of the first, then a long release.
Follow along →Gentle box breath (3 · 3 · 3 · 3) for Friday evening, when you are doing this for the first time
3 · 3 · 3 · 3 breathing: a smaller square, for when four counts feels long.
Follow along →4-7-8 breathing — 4 · 7 · 8 — for physical discomfort, if you are doing this in the middle of the day
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow along →5-7 breathing — 5 · 7 — for exam nerves, when you need to stop thinking about work
5 · 7 breathing: five in, seven out.
Follow along →2-1-4 breathing for the morning, when you want to be left alone
A 2 · 1 · 4 rhythm — short in, short hold, long out — the smallest useful dose.
Follow along →Double-inhale sigh for a study session, if you are new to this
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow along →Beginner box breathing for a long illness, when your attention is scattered
A 2 · 2 · 2 · 2 rhythm — the easiest version of the square.
Follow along →Soft 4-7-8 breathing: 8 rounds for bedtime, when you have been meaning to start
A 4 · 4 · 8 rhythm — the hold cut short, the long exhale kept.
Follow along →7-11 breathing: 8 rounds for a hospital waiting room, before something difficult
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow along →Tight box breathing — 4 · 1 · 4 · 1 — for the middle of the night, when you are not sure this will work
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
Follow along →3-6 breathing — 3 · 6 — for travel days, when you are not in the mood
Rounds of 3 · 6, with the counting done for you.
Follow along →3-5-7 breathing — 3 · 5 · 7 — for jet lag, when you are somewhere unfamiliar
Rounds of 3 · 5 · 7, with the counting done for you.
Follow along →Physiological sigh for heated moments, after eating too much
Rounds of 2 · 6, with the counting done for you.
Follow along →Gentle box breathing for a hard week, if you are tired of apps
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
Follow along →4-7-8 breathing for days when everything is too much, if you have done this a hundred times
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
Follow along →5-7 breathing: 8 rounds for a long wait, when you have already had a long week
Simple counts — 5 · 7 — and a circle that keeps time.
Follow along →2-1-4 breathing: 8 rounds for creative work, on a low-energy afternoon
Simple counts — 2 · 1 · 4 — and a circle that keeps time.
Follow along →Double-inhale sigh: 8 rounds for Monday morning, when you cannot concentrate on anything else
Simple counts — 3 · 8 — and a circle that keeps time.
Follow along →Beginner box breathing exercise for physical discomfort — when you have been on screens all day
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
Follow along →Soft 4-7-8 breathing exercise for exam nerves — when you have woken up too early
A the hold cut short, the long exhale kept pattern, counted for you on screen.
Follow along →How to use 7-11 breathing for the morning, when the day has been loud
A a long, slow ratio for when you have time pattern, counted for you on screen.
Follow along →How to use Coherent 5-5 breathing for a study session, when you feel fine and want to stay that way
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
Follow along →How to use 6-2-6-2 breathing for a night shift, if you have five quiet minutes
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 bedtime, when you have tried everything else
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow along →4-6 breath (4 · 6) for a hospital waiting room, when you have just finished work
The pattern is 4 · 6, which is in for four, out for six.
Follow along →4-2-6 breath (4 · 2 · 6) for the morning after, before you go back to something hard
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 anxious moments, when you want to be left alone
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for a grey day, if you are new to 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 — 4 · 4 · 6 · 2 — for a cold morning, when your attention is scattered
The pattern is 4 · 4 · 6 · 2, which is a square with one long side.
Follow along →Double-inhale sigh exercise for days when everything is too much — when you are not in the mood
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow along →4-8 breathing for the end of the working day, when you feel restless rather than tired
4 · 8 breathing: in for four, out for eight.
Follow along →How to use Beginner box breathing for a hard conversation, when you are somewhere unfamiliar
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Follow along →5-2-7 breathing for the hours after people leave, when nothing else has worked today
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow along →How to use Soft 4-7-8 breathing for a big decision, when you feel restless rather than tired
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →Coherent 4-4 breathing for a lonely evening, when you are on your own
4 · 4 breathing: four and four, if five feels like a stretch.
Follow along →How to use 7-11 breathing for Friday evening, when nothing else has worked today
7 · 11 breathing: a long, slow ratio for when you have time.
Follow along →Box breathing: 5 rounds for heavy days, if you are fitting this around other people
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Follow along →Coherent 5-5 breath (5 · 5) for physical discomfort, when you are on your own
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow along →Tight box breathing: 5 rounds for a noisy room, when you have more time than usual
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
Follow along →6-2-6-2 breath (6 · 2 · 6 · 2) for exam nerves, if you are fitting this around other people
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
Follow along →3-6 breathing: 5 rounds for being unwell, when you have been putting it off
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow along →Slow box breathing — 5 · 5 · 5 · 5 — for the commute, when you have more time than usual
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
Follow along →3-5-7 breathing exercise for a ten-minute window — if you are sceptical about all of this
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
Follow along →4-6 breathing — 4 · 6 — for coming down after exercise, when you have been putting it off
A 4 · 6 rhythm — in for four, out for six.
Follow along →Physiological sigh exercise for the early months — when you are cold and want to be warm
A 2 · 6 rhythm — a second short sip of air on top of the first, then a long release.
Follow along →4-2-6 breathing — 4 · 2 · 6 — for a long illness, if you are sceptical about all of this
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
Follow along →How to use Gentle box breathing for a break at work, when you only have a few minutes
A 3 · 3 · 3 · 3 rhythm — a smaller square, for when four counts feels long.
Follow along →Coherent 6-6 breathing for bedtime, when you have woken up too early
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow along →How to use 4-7-8 breathing for Sunday evening, when you want something simple
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow along →Quick 2-1-2-1 breathing for a hospital waiting room, when the day has been loud
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Follow along →Uneven box breathing for jet lag, when you feel fine and want to stay that way
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow along →4-8 breathing: 4 rounds for heated moments, if you have five quiet minutes
Rounds of 4 · 8, with the counting done for you.
Follow along →5-2-7 breathing: 4 rounds for a reset, when you have tried everything else
Rounds of 5 · 2 · 7, with the counting done for you.
Follow along →Coherent 4-4 breathing: 4 rounds for a cold morning, when you have just finished work
Rounds of 4 · 4, with the counting done for you.
Follow along →Box breathing exercise for a long wait — before you go back to something hard
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow along →Tight box breathing exercise for creative work — when you want to be left alone
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow along →3-6 breathing exercise for Monday morning — if you are new to this
Simple counts — 3 · 6 — and a circle that keeps time.
Follow along →How to use 3-5-7 breathing for heavy days, when your attention is scattered
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow along →How to use Physiological sigh for a noisy room, when you have been meaning to start
Simple counts — 2 · 6 — and a circle that keeps time.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.