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.
7-11 breathing: 4 rounds
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow along →Box breath for a hospital waiting room
The pattern is 4 · 4 · 4 · 4, which is four equal sides, like tracing a square.
Follow along →Coherent 5-5 breathing: 12 rounds for travel days
The pattern is 5 · 5, which is five seconds in, five seconds out — about six breaths a minute.
Follow along →Tight box breath for the morning after
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
Follow along →6-2-6-2 breathing: 12 rounds for jet lag
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow along →3-6 breathing when you want something simple
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow along →Slow box breathing exercise for deep focus
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow along →4-6 breathing exercise for a hard week
4 · 6 breathing: in for four, out for six.
Follow along →4-2-6 breathing exercise
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow along →How to use Coherent 6-6 breathing for a long wait
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →How to use Quick 2-1-2-1 breathing
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Follow along →How to use Uneven box breathing for Friday evening
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow along →4-8 breath (4 · 8) for physical discomfort
A 4 · 8 rhythm — in for four, out for eight.
Follow along →5-2-7 breath (5 · 2 · 7) for exam nerves
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow along →How to use Coherent 5-5 breathing for the commute
Rounds of 5 · 5, with the counting done for you.
Follow along →How to use 6-2-6-2 breathing for after exercise
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow along →How to use Slow box breathing for caring
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Follow along →4-6 breath (4 · 6) for the middle of the night
Rounds of 4 · 6, with the counting done for you.
Follow along →4-2-6 breath (4 · 2 · 6) for travel days
Rounds of 4 · 2 · 6, with the counting done for you.
Follow along →Coherent 6-6 breath (6 · 6) for jet lag
Simple counts — 6 · 6 — and a circle that keeps time.
Follow along →Quick 2-1-2-1 breathing — 2 · 1 · 2 · 1 — for heated moments, if you have done this a hundred times
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow along →4-8 breathing on a low-energy afternoon
Simple counts — 4 · 8 — and a circle that keeps time.
Follow along →5-2-7 breathing for a long wait
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow along →Coherent 4-4 breathing for creative work
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow along →Box breathing for Friday evening
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow along →Tight box breathing: 10 rounds for physical discomfort, when you need something unremarkable
A barely any hold, for people who dislike holding pattern, counted for you on screen.
Follow along →3-6 breathing: 10 rounds for exam nerves
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow along →3-5-7 breathing exercise for the morning
A a staircase down: three, five, seven pattern, counted for you on screen.
Follow along →Physiological sigh breathing exercise
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 a long illness
The pattern is 3 · 3 · 3 · 3, which is a smaller square, for when four counts feels long.
Follow along →How to use 4-7-8 breathing for bedtime
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
Follow along →How to use 5-7 breathing
The pattern is 5 · 7, which is five in, seven out.
Follow along →How to use 2-1-4 breathing for the morning after
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Follow along →Double-inhale sigh breath for anxious moments
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow along →Beginner box breath (2 · 2 · 2 · 2) for a reset
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Follow along →Soft 4-7-8 breath (4 · 4 · 8) for a cold morning
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →7-11 breathing when you are on your own
7 · 11 breathing: a long, slow ratio for when you have time.
Follow along →6-2-6-2 breathing
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
Follow along →Slow box breathing for heavy days
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
Follow along →4-6 breathing for a noisy room
A 4 · 6 rhythm — in for four, out for six.
Follow along →4-2-6 breathing for being unwell
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing: 6 rounds
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breathing: 6 rounds
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Follow along →Uneven box breathing exercise for a work break
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow along →4-8 breathing exercise for Sunday evening
Rounds of 4 · 8, with the counting done for you.
Follow along →5-2-7 breathing exercise for caring for someone
Rounds of 5 · 2 · 7, with the counting done for you.
Follow along →How to use Coherent 4-4 breathing
Rounds of 4 · 4, with the counting done for you.
Follow along →How to use Box breathing for a grey day
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow along →How to use Tight box breathing for a hot day
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow along →3-6 breath (3 · 6) for deep focus
Simple counts — 3 · 6 — and a circle that keeps time.
Follow along →3-5-7 breath (3 · 5 · 7) for a hard week
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow along →Physiological sigh breath (2 · 6) for overwhelm
Simple counts — 2 · 6 — and a circle that keeps time.
Follow along →Gentle box breathing when the house is busy
A a smaller square, for when four counts feels long pattern, counted for you on screen.
Follow along →4-7-8 breathing
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow along →5-7 breathing when you are short on time
A five in, seven out pattern, counted for you on screen.
Follow along →2-1-4 breathing for physical discomfort
A short in, short hold, long out — the smallest useful dose pattern, counted for you on screen.
Follow along →Double-inhale sigh breathing for exam nerves
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow along →Beginner box breathing: 5 rounds for the commute
The pattern is 2 · 2 · 2 · 2, which is the easiest version of the square.
Follow along →Soft 4-7-8 breathing: 5 rounds for after exercise
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Follow along →7-11 breathing: 5 rounds for a long illness
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.