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.
5-7 breathing for heavy days
5 · 7 breathing: five in, seven out.
Follow along →2-1-4 breathing for a noisy room, after a long day
A 2 · 1 · 4 rhythm — short in, short hold, long out — the smallest useful dose.
Follow along →Double-inhale sigh for being unwell
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow along →Beginner box breathing: 10 rounds
A 2 · 2 · 2 · 2 rhythm — the easiest version of the square.
Follow along →Soft 4-7-8 breathing: 10 rounds for a night shift
A 4 · 4 · 8 rhythm — the hold cut short, the long exhale kept.
Follow along →7-11 breathing exercise for a break at work
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow along →Tight box breathing before something difficult
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
Follow along →3-6 breathing for bedtime when you are on your own
Rounds of 3 · 6, with the counting done for you.
Follow along →3-5-7 breathing for a hospital waiting room
Rounds of 3 · 5 · 7, with the counting done for you.
Follow along →Physiological sigh for the morning after
Rounds of 2 · 6, with the counting done for you.
Follow along →Gentle box breathing: 10 rounds for heated moments
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
Follow along →4-7-8 breathing: 10 rounds for a reset
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
Follow along →5-7 breathing: 10 rounds for a cold morning
Simple counts — 5 · 7 — and a circle that keeps time.
Follow along →2-1-4 breathing exercise for the end of the working day — when you only have a few minutes
Simple counts — 2 · 1 · 4 — and a circle that keeps time.
Follow along →Double-inhale sigh exercise
Simple counts — 3 · 8 — and a circle that keeps time.
Follow along →Beginner box breathing exercise for Monday morning
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
Follow along →How to use Soft 4-7-8 breathing for heavy days
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 noisy room
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 being unwell
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 for a ten-minute window
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 night shift
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow along →4-6 breathing after a difficult conversation
The pattern is 4 · 6, which is in for four, out for six.
Follow along →4-2-6 breathing when you are somewhere noisy
The pattern is 4 · 2 · 6, which is a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing after a long day
The pattern is 6 · 6, which is six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breathing
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 grey day
The pattern is 4 · 4 · 6 · 2, which is a square with one long side.
Follow along →4-8 breathing for a hot day
4 · 8 breathing: in for four, out for eight.
Follow along →5-2-7 breathing: 6 rounds for deep focus
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow along →Coherent 4-4 breathing: 6 rounds for a hard week
4 · 4 breathing: four and four, if five feels like a stretch.
Follow along →Box breathing: 6 rounds for a lonely evening
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Follow along →Tight box breathing exercise
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
Follow along →3-6 breathing exercise for a big decision
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow along →3-5-7 breathing exercise for Friday evening
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
Follow along →How to use Physiological sigh for physical discomfort, on a low-energy afternoon
A 2 · 6 rhythm — a second short sip of air on top of the first, then a long release.
Follow along →How to use Gentle box breathing
A 3 · 3 · 3 · 3 rhythm — a smaller square, for when four counts feels long.
Follow along →4-7-8 breath (4 · 7 · 8) for the commute
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow along →5-7 breath (5 · 7) for coming down after exercise
Rounds of 5 · 7, with the counting done for you.
Follow along →2-1-4 breath (2 · 1 · 4) for a long illness
Rounds of 2 · 1 · 4, with the counting done for you.
Follow along →Double-inhale sigh — 3 · 8 — for bedtime, when you feel fine and want to stay that way
Rounds of 3 · 8, with the counting done for you.
Follow along →Beginner box breathing
Rounds of 2 · 2 · 2 · 2, 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 →7-11 breathing for heated moments
Simple counts — 7 · 11 — and a circle that keeps time.
Follow along →Coherent 5-5 breathing for a reset
Simple counts — 5 · 5 — and a circle that keeps time.
Follow along →6-2-6-2 breathing for a cold morning
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow along →Slow box breathing: 5 rounds for a long wait
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
Follow along →4-6 breathing: 5 rounds for creative work
Simple counts — 4 · 6 — and a circle that keeps time.
Follow along →Gentle box breath (3 · 3 · 3 · 3) for a noisy room
A a smaller square, for when four counts feels long pattern, counted for you on screen.
Follow along →4-2-6 breathing: 5 rounds for Monday morning
A a short hold in the middle, a long way out pattern, counted for you on screen.
Follow along →4-7-8 breath (4 · 7 · 8) for being unwell
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow along →Coherent 6-6 breathing exercise for heavy days
A six and six, the slower end of coherent breathing pattern, counted for you on screen.
Follow along →5-7 breathing
A five in, seven out pattern, counted for you on screen.
Follow along →Quick 2-1-2-1 breathing exercise for a noisy room
A a brisk rhythm for when you need to be awake pattern, counted for you on screen.
Follow along →2-1-4 breathing
A short in, short hold, long out — the smallest useful dose pattern, counted for you on screen.
Follow along →How to use Uneven box breathing for the morning
A a square with one long side pattern, counted for you on screen.
Follow along →Double-inhale sigh for the commute
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow along →How to use 4-8 breathing for a study session
A in for four, out for eight pattern, counted for you on screen.
Follow along →Beginner box breathing for Sunday evening
The pattern is 2 · 2 · 2 · 2, which is the easiest version of the square.
Follow along →How to use 5-2-7 breathing for a night shift
The pattern is 5 · 2 · 7, which is five, a brief hold, then seven out.
Follow along →Soft 4-7-8 breathing for a stolen moment of caregiving, on a low-energy afternoon
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Follow along →Coherent 4-4 breath (4 · 4) for a break at work
The pattern is 4 · 4, which is 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.