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.
2-1-4 breathing for the middle of the night
Rounds of 2 · 1 · 4, with the counting done for you.
Follow along →Double-inhale sigh for travel days
Rounds of 3 · 8, with the counting done for you.
Follow along →Beginner box breathing for a hot day
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
Follow along →Soft 4-7-8 breathing: 5 rounds for deep focus
Rounds of 4 · 4 · 8, with the counting done for you.
Follow along →7-11 breathing: 5 rounds for a hard week
Simple counts — 7 · 11 — and a circle that keeps time.
Follow along →Coherent 5-5 breathing: 5 rounds
A rhythm to steady the pulse — 5 · 5 — and a moment's pause.
Follow along →6-2-6-2 breathing exercise for a long wait
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow along →Slow box breathing exercise for a big decision
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
Follow along →4-6 breathing exercise for Friday evening
Simple counts — 4 · 6 — and a circle that keeps time.
Follow along →How to use 4-2-6 breathing for physical discomfort
A a short hold in the middle, a long way out pattern, counted for you on screen.
Follow along →How to use Coherent 6-6 breathing 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 breath for the morning
A a brisk rhythm for when you need to be awake pattern, counted for you on screen.
Follow along →Uneven box breath for coming down after exercise
A a square with one long side pattern, counted for you on screen.
Follow along →4-8 breath (4 · 8) for a long illness
A in for four, out for eight pattern, counted for you on screen.
Follow along →5-2-7 breathing if you have five quiet minutes
The pattern is 5 · 2 · 7, which is five, a brief hold, then seven out.
Follow along →Tight box breathing for heated moments
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
Follow along →3-6 breathing for a reset
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow along →3-5-7 breathing for a cold morning
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow along →How to use 4-6 breathing for a lonely evening
4 · 6 breathing: in for four, out for six.
Follow along →Physiological sigh: 12 rounds
2 · 6 breathing: a second short sip of air on top of the first, then a long release.
Follow along →4-2-6 breath (4 · 2 · 6) for a hard conversation
4 · 2 · 6 breathing: a short hold in the middle, a long way out.
Follow along →Gentle box breathing: 12 rounds for creative work
3 · 3 · 3 · 3 breathing: a smaller square, for when four counts feels long.
Follow along →Coherent 6-6 breath (6 · 6) for a big decision
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →4-7-8 breathing: 12 rounds for Monday morning
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow along →Quick 2-1-2-1 breath for Friday evening
2 · 1 · 2 · 1 breathing: a brisk rhythm for when you need to be awake.
Follow along →5-7 breathing exercise for heavy days
5 · 7 breathing: five in, seven out.
Follow along →2-1-4 breathing exercise for a noisy room
A 2 · 1 · 4 rhythm — short in, short hold, long out — the smallest useful dose.
Follow along →4-8 breathing when you are on your own
A 4 · 8 rhythm — in for four, out for eight.
Follow along →Double-inhale sigh exercise for being unwell
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow along →5-2-7 breathing for the commute
A 5 · 2 · 7 rhythm — five, a brief hold, then seven out.
Follow along →How to use Soft 4-7-8 breathing for a night shift
A 4 · 4 · 8 rhythm — the hold cut short, the long exhale kept.
Follow along →Box breathing for a stolen moment of caregiving
A 4 · 4 · 4 · 4 rhythm — four equal sides, like tracing a square.
Follow along →7-11 breath (7 · 11) for a break at work
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breath (5 · 5) for Sunday evening
Rounds of 5 · 5, with the counting done for you.
Follow along →Tight box breathing: 12 rounds for a long illness
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
Follow along →6-2-6-2 breath for a stolen moment of caregiving
Rounds of 6 · 2 · 6 · 2, with the counting done for you.
Follow along →3-6 breathing exercise for bedtime
Rounds of 3 · 6, with the counting done for you.
Follow along →3-5-7 breathing exercise
Three‑five‑seven cycles, with a soft count to keep you steady.
Follow along →Physiological sigh exercise for the morning after
Rounds of 2 · 6, with the counting done for you.
Follow along →4-2-6 breathing
Elevate your midday energy with 4-2-6 breathing.
Follow along →How to use Gentle box breathing for heated moments
Rounds of 3 · 3 · 3 · 3, with the counting done for you.
Follow along →Coherent 6-6 breathing for deep focus
Simple counts — 6 · 6 — and a circle that keeps time.
Follow along →How to use 4-7-8 breathing for a reset
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
Follow along →Quick 2-1-2-1 breathing for a hard week
Simple counts — 2 · 1 · 2 · 1 — and a circle that keeps time.
Follow along →How to use 5-7 breathing for a cold morning
Simple counts — 5 · 7 — and a circle that keeps time.
Follow along →Uneven box breathing for a lonely evening
Simple counts — 4 · 4 · 6 · 2 — and a circle that keeps time.
Follow along →2-1-4 breath for the end of the working day
Simple counts — 2 · 1 · 4 — and a circle that keeps time.
Follow along →4-8 breathing: 10 rounds for a hard conversation
Simple counts — 4 · 8 — and a circle that keeps time.
Follow along →Double-inhale sigh
A quick reset — 3 · 8 — for those unexpected moments.
Follow along →5-2-7 breathing: 10 rounds for a big decision
Simple counts — 5 · 2 · 7 — and a circle that keeps time.
Follow along →Beginner box breath for Monday morning
Simple counts — 2 · 2 · 2 · 2 — and a circle that keeps time.
Follow along →Coherent 4-4 breathing: 8 rounds
A four and four, if five feels like a stretch pattern, counted for you on screen.
Follow along →Box breathing exercise for a ten-minute window
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow along →Tight box breathing exercise for the early months
A barely any hold, for people who dislike holding pattern, counted for you on screen.
Follow along →How to use 3-6 breathing for the commute
A a gentle two-to-one ratio pattern, counted for you on screen.
Follow along →How to use 3-5-7 breathing
A a staircase down: three, five, seven pattern, counted for you on screen.
Follow along →How to use Physiological sigh 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 →Gentle box breath for the middle of the night
The pattern is 3 · 3 · 3 · 3, which is a smaller square, for when four counts feels long.
Follow along →4-7-8 breath (4 · 7 · 8) for travel days
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 jet lag
The pattern is 5 · 7, which is five in, seven out.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.