Breathing exercises
Every rhythm counted for you on screen, from 4-7-8 to box breathing to the physiological sigh. 2251 practices, all free, nothing to install.
How to use 3-6 breathing for a study session
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow along →How to use 3-5-7 breathing for a night shift
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
Follow along →Physiological sigh (2 · 6) for a break at work
A 2 · 6 rhythm — a second short sip of air on top of the first, then a long release.
Follow along →Gentle box breath for a hospital waiting room
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 morning after
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow along →Quick 2-1-2-1 breathing: 12 rounds for jet lag
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Follow along →5-7 breathing if you are new to this
Rounds of 5 · 7, with the counting done for you.
Follow along →Uneven box breathing exercise for deep focus
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow along →4-8 breathing exercise for a hard week
Rounds of 4 · 8, with the counting done for you.
Follow along →Double-inhale sigh
Find calm in the chaos with a 3 · 8 rhythm, guided by the numbers.
Follow along →How to use Coherent 4-4 breathing for a long wait
Rounds of 4 · 4, with the counting done for you.
Follow along →How to use Box breathing for a big decision
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow along →7-11 breathing for a lonely evening
Simple counts — 7 · 11 — and a circle that keeps time.
Follow along →How to use Tight box breathing for Friday evening
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow along →Coherent 5-5 breathing: 12 rounds
Simple counts — 5 · 5 — and a circle that keeps time.
Follow along →3-6 breath (3 · 6) for physical discomfort
Simple counts — 3 · 6 — and a circle that keeps time.
Follow along →6-2-6-2 breathing: 12 rounds for a big decision
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow along →3-5-7 breath (3 · 5 · 7) for exam nerves
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow along →Slow box breathing: 12 rounds for being unwell
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
Follow along →4-6 breathing exercise for a ten-minute window
Simple counts — 4 · 6 — and a circle that keeps time.
Follow along →5-7 breathing for bedtime when the day has been
A five in, seven out pattern, counted for you on screen.
Follow along →2-1-4 breathing for a hospital waiting room
A short in, short hold, long out — the smallest useful dose pattern, counted for you on screen.
Follow along →Double-inhale sigh for the morning after
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow along →Beginner box breathing: 10 rounds
You breathe in for 2 seconds, hold for 2, breathe out for 2, then pause for 2 – the most straightforward square you can try.
Follow along →Soft 4-7-8 breathing: 10 rounds for a reset
The pattern is 4 · 4 · 8, which is the hold cut short, the long exhale kept.
Follow along →7-11 breathing: 10 rounds for a cold morning
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breathing exercise
This 5-5 breathing pattern is a simple 5 seconds in, 5 seconds out — a steady rhythm of about six breaths a minute.
Follow along →Slow box breathing exercise for Monday morning
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow along →How to use 4-6 breathing for heavy days
4 · 6 breathing: in for four, out for six.
Follow along →How to use 4-2-6 breathing for a noisy room
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow along →How to use Coherent 6-6 breathing for being unwell
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breath for a ten-minute window
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Follow along →Uneven box breath for a night shift
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow along →4-8 breathing on a day that started badly
A 4 · 8 rhythm — in for four, out for eight.
Follow along →Coherent 4-4 breathing after eating too much
A 4 · 4 rhythm — four and four, if five feels like a stretch.
Follow along →Box breathing for anxious moments
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
Follow along →6-2-6-2 breath (6 · 2 · 6 · 2) for anxious moments
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow along →Slow box breath (5 · 5 · 5 · 5) for a reset
Rounds of 5 · 5 · 5 · 5, with the counting done for you.
Follow along →4-6 breath (4 · 6) for a cold morning
Rounds of 4 · 6, with the counting done for you.
Follow along →4-2-6 breathing when the day has been loud
Rounds of 4 · 2 · 6, with the counting done for you.
Follow along →Uneven box breathing
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow along →4-8 breathing for a noisy room
Simple counts — 4 · 8 — and a circle that keeps time.
Follow along →5-2-7 breathing for being unwell
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow along →Coherent 4-4 breathing: 6 rounds
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow along →Box breathing: 6 rounds for a night shift
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow along →Tight box breathing exercise for a break at work
A barely any hold, for people who dislike holding pattern, counted for you on screen.
Follow along →3-6 breathing exercise for Sunday evening
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow along →3-5-7 breathing exercise
A gentle step‑down rhythm: three, five, seven, counted for you on the screen.
Follow along →How to use Gentle box breathing for a grey day
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 a hot day
The pattern is 4 · 7 · 8, which is in for four, hold for seven, out for eight.
Follow along →5-7 breath (5 · 7) for deep focus
The pattern is 5 · 7, which is five in, seven out.
Follow along →2-1-4 breath (2 · 1 · 4) for a hard week
The pattern is 2 · 1 · 4, which is short in, short hold, long out — the smallest useful dose.
Follow along →Double-inhale sigh (3 · 8)
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow along →Soft 4-7-8 breathing when you want something
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →Coherent 5-5 breathing for physical discomfort
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow along →6-2-6-2 breathing for exam nerves
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
Follow along →Slow box breathing: 5 rounds for the commute
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
Follow along →4-6 breathing: 5 rounds
A 4 · 6 rhythm — in for four, out for six.
Follow along →4-2-6 breathing: 5 rounds for a long illness
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing exercise for bedtime
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.