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.
Coherent 5-5 breathing exercise for bedtime
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 exercise
The pattern is 6 · 2 · 6 · 2, which is even and rhythmic, with brief holds on both sides.
Follow along →3-5-7 breathing
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow along →Slow box breathing exercise for jet lag
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow along →Physiological sigh breathing
2 · 6 breathing: a second short sip of air on top of the first, then a long release.
Follow along →How to use 4-6 breathing for heated moments
4 · 6 breathing: in for four, out for six.
Follow along →Gentle box breathing
3 · 3 · 3 · 3 breathing: a smaller square, for when four counts feels long.
Follow along →How to use 4-2-6 breathing for a reset
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow along →4-7-8 breathing for the hours after people leave
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow along →How to use Coherent 6-6 breathing
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →5-7 breathing for a lonely evening
5 · 7 breathing: five in, seven out.
Follow along →Quick 2-1-2-1 breath
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Follow along →2-1-4 breathing: 12 rounds for a hard conversation
A 2 · 1 · 4 rhythm — short in, short hold, long out — the smallest useful dose.
Follow along →Uneven box breath for creative work
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow along →Double-inhale sigh breathing: 12 rounds
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow along →4-8 breath (4 · 8) for Monday morning
A 4 · 8 rhythm — in for four, out for eight.
Follow along →Beginner box breathing: 12 rounds for being unwell
A 2 · 2 · 2 · 2 rhythm — the easiest version of the square.
Follow along →5-2-7 breathing — 5 · 2 · 7 — for heavy days, when you are waiting for something
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow along →Coherent 4-4 breathing — 4 · 4 — for a noisy room, when you are too tired to try hard
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow along →7-11 breathing exercise for the early months
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow along →Box breathing for the morning
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
Follow along →The physiological sigh
Two inhales, one long exhale. The fastest known way to drop your stress level in the moment.
Follow along →Extended exhale
The simplest calming breath there is. Exhale longer than you inhale. That's it.
Follow along →The 4-7-8 breath
A longer exhale than inhale, and a hold in between. Often used at bedtime.
Follow along →Box breathing
Four equal sides. Used by people in high-pressure jobs to stay level.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.