Breathing exercises
Every rhythm counted for you on screen, from 4-7-8 to box breathing to the physiological sigh. 354 practices, all free, nothing to install.
Double-inhale sigh breath (3 · 8) for anxious moments, when you are somewhere unfamiliar
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, when you feel restless rather than tired
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, when nothing else has worked today
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →7-11 breathing — 7 · 11 — for the end of the working day, when you are on your own
7 · 11 breathing: a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breathing — 5 · 5 — for the hours after people leave, if you are fitting this around other people
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow along →6-2-6-2 breathing — 6 · 2 · 6 · 2 — for a lonely evening, when you have more time than usual
A 6 · 2 · 6 · 2 rhythm — even and rhythmic, with brief holds on both sides.
Follow along →Slow box breathing for heavy days, when you cannot concentrate on anything else
A 5 · 5 · 5 · 5 rhythm — a wider square, once four feels comfortable.
Follow along →4-6 breathing for a noisy room, when you have been on screens all day
A 4 · 6 rhythm — in for four, out for six.
Follow along →4-2-6 breathing for being unwell, when you have woken up too early
A 4 · 2 · 6 rhythm — a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing: 6 rounds for a ten-minute window, when the day has been loud
A 6 · 6 rhythm — six and six, the slower end of coherent breathing.
Follow along →Quick 2-1-2-1 breathing: 6 rounds for the early months, when you feel fine and want to stay that way
Rounds of 2 · 1 · 2 · 1, with the counting done for you.
Follow along →Uneven box breathing exercise for a work break — if you have five quiet minutes
Rounds of 4 · 4 · 6 · 2, with the counting done for you.
Follow along →4-8 breathing exercise for Sunday evening — when you have tried everything else
Rounds of 4 · 8, with the counting done for you.
Follow along →5-2-7 breathing exercise for caring for someone — when you have just finished work
Rounds of 5 · 2 · 7, with the counting done for you.
Follow along →How to use Coherent 4-4 breathing for the middle of the night, before you go back to something hard
Rounds of 4 · 4, with the counting done for you.
Follow along →How to use Box breathing for a grey day, when you want to be left alone
Simple counts — 4 · 4 · 4 · 4 — and a circle that keeps time.
Follow along →How to use Tight box breathing for a hot day, if you are new to this
Simple counts — 4 · 1 · 4 · 1 — and a circle that keeps time.
Follow along →3-6 breath (3 · 6) for deep focus, when your attention is scattered
Simple counts — 3 · 6 — and a circle that keeps time.
Follow along →3-5-7 breath (3 · 5 · 7) for a hard week, when you have been meaning to start
Simple counts — 3 · 5 · 7 — and a circle that keeps time.
Follow along →Physiological sigh breath (2 · 6) for overwhelm, before something difficult
Simple counts — 2 · 6 — and a circle that keeps time.
Follow along →Gentle box breathing — 3 · 3 · 3 · 3 — for a hard conversation, 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 — 4 · 7 · 8 — for a big decision, when the weather has kept you inside
A in for four, hold for seven, out for eight pattern, counted for you on screen.
Follow along →5-7 breathing — 5 · 7 — for Friday evening, 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, when you have been putting it off
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, if you are sceptical about all of this
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, when you are cold and want to be warm
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, when you only have a few minutes
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, when you want something simple
The pattern is 7 · 11, which is a long, slow ratio for when you have time.
Follow along →Coherent 5-5 breathing exercise for bedtime — when you want to finish something
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 for a hospital waiting room — when you are doing this for the first time
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 — for a grey day, when you want to finish something
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow along →Slow box breathing exercise for jet lag — if you are doing this in the middle of the day
5 · 5 · 5 · 5 breathing: a wider square, once four feels comfortable.
Follow along →Physiological sigh breathing — 2 · 6 — for a hot day, when you are doing this for the first time
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, when you need to stop thinking about work
4 · 6 breathing: in for four, out for six.
Follow along →Gentle box breathing for the end of the working day, when you have just finished work
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, if you are doing this instead of scrolling
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, before you go back to something hard
4 · 7 · 8 breathing: in for four, hold for seven, out for eight.
Follow along →How to use Coherent 6-6 breathing for a cold morning, when you need something unremarkable
6 · 6 breathing: six and six, the slower end of coherent breathing.
Follow along →5-7 breathing for a lonely evening, when you want to be left alone
5 · 7 breathing: five in, seven out.
Follow along →Quick 2-1-2-1 breath (2 · 1 · 2 · 1) for the end of the working day, after a difficult conversation
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, if you are new to this
A 2 · 1 · 4 rhythm — short in, short hold, long out — the smallest useful dose.
Follow along →Uneven box breath (4 · 4 · 6 · 2) for creative work, when you are somewhere noisy
A 4 · 4 · 6 · 2 rhythm — a square with one long side.
Follow along →Double-inhale sigh breathing: 12 rounds for a big decision, when your attention is scattered
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow along →4-8 breath (4 · 8) for Monday morning, after a long day
A 4 · 8 rhythm — in for four, out for eight.
Follow along →Beginner box breathing: 12 rounds for being unwell, when you have been meaning to start
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 →Soft 4-7-8 breathing exercise for a ten-minute window — before something difficult
A 4 · 4 · 8 rhythm — the hold cut short, the long exhale kept.
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 — when the house is busy
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow along →Box breathing for the morning, when you are short on time
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.