Breathing exercises
Every rhythm counted for you on screen, from 4-7-8 to box breathing to the physiological sigh. 2245 practices, all free, nothing to install.
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
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
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
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
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
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
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 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
3 · 8 breathing: a quick reset for when the weight of the day is pressing down on you.
Follow along →4-8 breathing for the end of the working day
4 · 8 breathing: in for four, out for eight.
Follow along →5-2-7 breathing for the hours after people leave
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
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →Coherent 4-4 breathing for a lonely evening
4 · 4 breathing: four and four, if five feels like a stretch.
Follow along →How to use 7-11 breathing for Friday evening
7 · 11 breathing: a long, slow ratio for when you have time.
Follow along →Box breathing: 5 rounds for heavy days
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Follow along →Coherent 5-5 breath for physical discomfort
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
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
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
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
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
Follow along →4-6 breathing
A 4 · 6 rhythm — in for four, out for six.
Follow along →Physiological sigh exercise for the early months
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
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
A 3 · 3 · 3 · 3 rhythm — a smaller square, for when four counts feels long.
Follow along →Coherent 6-6 breathing for bedtime
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
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow along →Quick 2-1-2-1 breathing
Engage in a 2-1-2-1 rhythm, effortlessly guided.
Follow along →Uneven box breathing for jet lag
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow along →4-8 breathing: 4 rounds for heated moments
Rounds of 4 · 8, with the counting done for you.
Follow along →5-2-7 breathing: 4 rounds for a reset
Rounds of 5 · 2 · 7, with the counting done for you.
Follow along →Coherent 4-4 breathing: 4 rounds
Rounds of 4 · 4, with the counting done for you.
Follow along →Box breathing exercise for a long wait
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow along →Tight box breathing exercise for creative work
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow along →3-6 breathing exercise for Monday morning
Simple counts — 3 · 6 — and a circle that keeps time.
Follow along →How to use 3-5-7 breathing for heavy days
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow along →How to use Physiological sigh for a noisy room
Simple counts — 2 · 6 — and a circle that keeps time.
Follow along →Gentle box breath (3 · 3 · 3 · 3) for the morning
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
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
A five in, seven out pattern, counted for you on screen.
Follow along →2-1-4 breathing 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 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 →Soft 4-7-8 breathing for anxious moments
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
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
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
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
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow along →4-6 breathing: 10 rounds for a lonely evening
4 · 6 breathing: in for four, out for six.
Follow along →4-2-6 breathing exercise for a hard conversation
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
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breathing exercise
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Follow along →How to use Uneven box breathing
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow along →How to use 4-8 breathing for the early months
A 4 · 8 rhythm — in for four, out for eight.
Follow along →5-2-7 breath (5 · 2 · 7) for the commute
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow along →Coherent 4-4 breath for coming down after exercise
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow along →Box breath for a stolen moment of caregiving
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
Follow along →Coherent 5-5 breathing exercise for Sunday evening
Rounds of 5 · 5, with the counting done for you.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.