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.
Gentle box breath (3 · 3 · 3 · 3) for the morning, before something difficult
A a smaller square, for when four counts feels long pattern, counted for you on screen.
Follow along →4-7-8 breath (4 · 7 · 8) for a study session, when the house is busy
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow along →5-7 breath (5 · 7) for a night shift, when the weather has kept you inside
A five in, seven out pattern, counted for you on screen.
Follow along →2-1-4 breathing — 2 · 1 · 4 — for a break at work, when you are short on time
A short in, short hold, long out — the smallest useful dose pattern, counted for you on screen.
Follow along →Double-inhale sigh — 3 · 8 — for Sunday evening, on a day that started badly
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow along →Beginner box breathing — 2 · 2 · 2 · 2 — for the morning after, when you are at home and cannot settle
The pattern is 2 · 2 · 2 · 2, which is the easiest version of the square.
Follow along →Soft 4-7-8 breathing for anxious moments, when you are cold and want to be warm
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Follow along →7-11 breathing for a grey day, when you only have a few minutes
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breathing for a hot day, when you want something simple
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: 10 rounds for deep focus, when you want to finish something
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow along →Slow box breathing: 10 rounds for the hours after people leave, when you are doing this for the first time
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow along →4-6 breathing: 10 rounds for a lonely evening, if you are doing this in the middle of the day
4 · 6 breathing: in for four, out for six.
Follow along →4-2-6 breathing exercise for a hard conversation — when you need to stop thinking about work
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing exercise for a big decision — if you are doing this instead of scrolling
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breathing exercise for Friday evening — when you need something unremarkable
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Follow along →How to use Uneven box breathing for a ten-minute window, after a difficult conversation
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow along →How to use 4-8 breathing for the early months, when you are somewhere noisy
A 4 · 8 rhythm — in for four, out for eight.
Follow along →5-2-7 breath (5 · 2 · 7) for the commute, after a long day
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow along →Coherent 4-4 breath (4 · 4) for coming down after exercise, when you are waiting for something
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow along →Box breath (4 · 4 · 4 · 4) for a stolen moment of caregiving, when you are too tired to try hard
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
Follow along →Coherent 5-5 breathing exercise for Sunday evening — when you are somewhere unfamiliar
Rounds of 5 · 5, with the counting done for you.
Follow along →6-2-6-2 breathing exercise for a stolen moment of caregiving — when you feel restless rather than tired
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow along →How to use Slow box breathing for anxious moments, when nothing else has worked today
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Follow along →How to use 4-6 breathing for a grey day, when you are on your own
Rounds of 4 · 6, with the counting done for you.
Follow along →How to use 4-2-6 breathing for a hot day, if you are fitting this around other people
Rounds of 4 · 2 · 6, with the counting done for you.
Follow along →Coherent 6-6 breath (6 · 6) for deep focus, when you have more time than usual
Simple counts — 6 · 6 — and a circle that keeps time.
Follow along →Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for a hard week, when you have been putting it off
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow along →Uneven box breath (4 · 4 · 6 · 2) for a lonely evening, if you are sceptical about all of this
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow along →4-8 breathing — 4 · 8 — for a hard conversation, when you are cold and want to be warm
Simple counts — 4 · 8 — and a circle that keeps time.
Follow along →5-2-7 breathing — 5 · 2 · 7 — for a big decision, when you only have a few minutes
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow along →Coherent 4-4 breathing — 4 · 4 — for Friday evening, when you want something simple
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow along →Box breathing for a ten-minute window, if you have five quiet minutes
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow along →Tight box breathing for the early months, when you have tried everything else
A barely any hold, for people who dislike holding pattern, counted for you on screen.
Follow along →3-6 breathing: 8 rounds for the commute, when you have just finished work
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow along →3-5-7 breathing: 8 rounds for coming down after exercise, before you go back to something hard
A a staircase down: three, five, seven pattern, counted for you on screen.
Follow along →Physiological sigh: 6 rounds for a long illness, when you want to be left alone
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 the middle of the night — if you are new to this
The pattern is 3 · 3 · 3 · 3, which is a smaller square, for when four counts feels long.
Follow along →4-7-8 breathing exercise for travel days — when your attention is scattered
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
Follow along →5-7 breathing exercise for jet lag — when you have been meaning to start
The pattern is 5 · 7, which is five in, seven out.
Follow along →How to use 2-1-4 breathing for heated moments, before something difficult
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Follow along →How to use Double-inhale sigh for a reset, when the house is busy
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow along →How to use Beginner box breathing for days when everything is too much, when the weather has kept you inside
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Follow along →Soft 4-7-8 breath (4 · 4 · 8) for a long wait, when you are short on time
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →7-11 breath (7 · 11) for creative work, on a day that started badly
7 · 11 breathing: a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breath (5 · 5) for Monday morning, when you are at home and cannot settle
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow along →6-2-6-2 breathing — 6 · 2 · 6 · 2 — for heavy days, after eating too much
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
Follow along →Slow box breathing — 5 · 5 · 5 · 5 — for exam nerves, if you are tired of apps
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
Follow along →4-6 breathing for the morning, when you want something simple
A 4 · 6 rhythm — in for four, out for six.
Follow along →4-2-6 breathing for a study session, when you want to finish something
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing for a night shift, when you are doing this for the first time
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow along →How to use 5-7 breathing for a stolen moment of caregiving, when you want to finish something
Rounds of 5 · 7, with the counting done for you.
Follow along →Quick 2-1-2-1 breathing: 5 rounds for a break at work, if you are doing this in the middle of the day
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Follow along →2-1-4 breath (2 · 1 · 4) for the middle of the night, when you are doing this for the first time
Rounds of 2 · 1 · 4, with the counting done for you.
Follow along →Uneven box breathing: 5 rounds for a hospital waiting room, when you need to stop thinking about work
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow along →Double-inhale sigh (3 · 8) for travel days, if you are doing this in the middle of the day
Rounds of 3 · 8, with the counting done for you.
Follow along →4-8 breathing: 5 rounds for the morning after, if you are doing this instead of scrolling
Rounds of 4 · 8, with the counting done for you.
Follow along →Beginner box breath (2 · 2 · 2 · 2) for a hot day, when you need to stop thinking about work
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
Follow along →5-2-7 breathing exercise for anxious moments — when you need something unremarkable
Rounds of 5 · 2 · 7, with the counting done for you.
Follow along →Soft 4-7-8 breathing — 4 · 4 · 8 — for deep focus, if you are doing this instead of scrolling
Rounds of 4 · 4 · 8, with the counting done for you.
Follow along →Coherent 4-4 breathing exercise for a grey day — after a difficult conversation
Rounds of 4 · 4, with the counting done for you.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.