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.
6-2-6-2 breathing exercise
Quick 6-2-6-2 cycles to snap you to attention.
Follow along →How to use Slow box breathing for anxious moments
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Follow along →How to use 4-6 breathing for a grey day
Rounds of 4 · 6, with the counting done for you.
Follow along →How to use 4-2-6 breathing for a hot day
Rounds of 4 · 2 · 6, with the counting done for you.
Follow along →Coherent 6-6 breath (6 · 6) for deep focus
Simple counts — 6 · 6 — and a circle that keeps time.
Follow along →Quick 2-1-2-1 breath for a hard week
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow along →Uneven box breath for a lonely evening
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
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow along →Coherent 4-4 breathing
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
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow along →Tight box breathing for the early months
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
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow along →3-5-7 breathing: 8 rounds
A a staircase down: three, five, seven pattern, counted for you on screen.
Follow along →Physiological sigh: 6 rounds for a long illness
The pattern is 2 · 6, which is a second short sip of air on top of the first, then a long release.
Follow along →4-7-8 breathing exercise for travel days
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
The pattern is 5 · 7, which is five in, seven out.
Follow along →How to use 2-1-4 breathing for heated moments
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
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow along →Soft 4-7-8 breath (4 · 4 · 8) for a long wait
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →7-11 breath (7 · 11) for creative work
7 · 11 breathing: a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breath (5 · 5) for Monday morning
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow along →6-2-6-2 breathing after eating too much
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
Follow along →Slow box breathing 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
A 4 · 6 rhythm — in for four, out for six.
Follow along →4-2-6 breathing for a study session
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
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow along →How to use 5-7 breathing
Quick 5-7 rounds, with the counting done for you.
Follow along →Quick 2-1-2-1 breathing: 5 rounds for a break
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Follow along →2-1-4 breath for the middle of the night
Rounds of 2 · 1 · 4, with the counting done for you.
Follow along →Uneven box breathing: 5 rounds
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow along →Double-inhale sigh (3 · 8) for travel days
Rounds of 3 · 8, with the counting done for you.
Follow along →4-8 breathing: 5 rounds for the morning after
Rounds of 4 · 8, with the counting done for you.
Follow along →Beginner box breath (2 · 2 · 2 · 2) for a hot day
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
Follow along →5-2-7 breathing exercise for anxious moments
Rounds of 5 · 2 · 7, with the counting done for you.
Follow along →Soft 4-7-8 breathing
Rounds of 4 · 4 · 8, with the counting done for you.
Follow along →Coherent 4-4 breathing exercise for a grey day
Rounds of 4 · 4, with the counting done for you.
Follow along →7-11 breathing
Simple counts — 7 · 11 — and a circle that keeps time.
Follow along →Box breathing exercise for a cold morning
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow along →Coherent 5-5 breathing
Simple counts — 5 · 5 — and a circle that keeps time.
Follow along →6-2-6-2 breathing for a long wait
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow along →How to use 3-6 breathing
Simple counts — 3 · 6 — and a circle that keeps time.
Follow along →Slow box breathing for a big decision
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
Follow along →How to use 3-5-7 breathing for a lonely evening
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow along →4-6 breathing for Friday evening
Simple counts — 4 · 6 — and a circle that keeps time.
Follow along →Physiological sigh (2 · 6) for a hard conversation
Simple counts — 2 · 6 — and a circle that keeps time.
Follow along →4-2-6 breathing: 4 rounds for physical discomfort
A a short hold in the middle, a long way out pattern, counted for you on screen.
Follow along →Coherent 6-6 breathing: 4 rounds for exam nerves
A six and six, the slower end of coherent breathing pattern, counted for you on screen.
Follow along →Quick 2-1-2-1 breathing exercise for the morning
A a brisk rhythm for when you need to be awake pattern, counted for you on screen.
Follow along →Uneven box breathing exercise for coming down after exercise — when you are at home and cannot settle
A a square with one long side pattern, counted for you on screen.
Follow along →4-8 breathing exercise for a long illness
A in for four, out for eight pattern, counted for you on screen.
Follow along →How to use 5-2-7 breathing for bedtime
The pattern is 5 · 2 · 7, which is five, a brief hold, then seven out.
Follow along →How to use Coherent 4-4 breathing for a hospital waiting room, if you have done this a hundred times
The pattern is 4 · 4, which is four and four, if five feels like a stretch.
Follow along →How to use Box breathing for jet lag
The pattern is 4 · 4 · 4 · 4, which is four equal sides, like tracing a square.
Follow along →Tight box breath for heated moments
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
Follow along →3-6 breath (3 · 6) for a reset
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow along →3-5-7 breath (3 · 5 · 7) for a cold morning
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow along →Physiological sigh — 2 · 6 — for the end of the working day, when you have woken up too early
2 · 6 breathing: a second short sip of air on top of the first, then a long release.
Follow along →Gentle box breathing when the day has been loud
3 · 3 · 3 · 3 breathing: a smaller square, for when four counts feels long.
Follow along →4-7-8 breathing
4·7·8 breathing: inhale for four beats, hold for seven, exhale for eight.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.