Breathing exercises
Every rhythm counted for you on screen, from 4-7-8 to box breathing to the physiological sigh. 2257 practices, all free, nothing to install.
4-8 breathing exercise for a hot day
4 · 8 breathing: in for four, out for eight.
Follow along →How to use 5-2-7 breathing for deep focus
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow along →How to use Coherent 4-4 breathing for a hard week
4 · 4 breathing: four and four, if five feels like a stretch.
Follow along →How to use Box breathing for a lonely evening
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Follow along →Tight box breath for a hard conversation
4 · 1 · 4 · 1 breathing: barely any hold, for people who dislike holding.
Follow along →3-6 breath (3 · 6) for a big decision
A 3 · 6 rhythm — a gentle two-to-one ratio.
Follow along →3-5-7 breath (3 · 5 · 7) for Friday evening
A 3 · 5 · 7 rhythm — a staircase down: three, five, seven.
Follow along →Gentle box breathing when you want
A 3 · 3 · 3 · 3 rhythm — a smaller square, for when four counts feels long.
Follow along →4-7-8 breathing for the commute
A 4 · 7 · 8 rhythm — in for four, hold for seven, out for eight.
Follow along →5-7 breathing for coming down after exercise
Rounds of 5 · 7, with the counting done for you.
Follow along →2-1-4 breathing for a long illness
Rounds of 2 · 1 · 4, with the counting done for you.
Follow along →Double-inhale sigh: 6 rounds for bedtime
Rounds of 3 · 8, with the counting done for you.
Follow along →Beginner box breathing: 6 rounds for travel days
Rounds of 2 · 2 · 2 · 2, with the counting done for you.
Follow along →Soft 4-7-8 breathing: 6 rounds for jet lag
Rounds of 4 · 4 · 8, with the counting done for you.
Follow along →7-11 breathing exercise for heated moments
Simple counts — 7 · 11 — and a circle that keeps time.
Follow along →Coherent 5-5 breathing exercise for a reset
Simple counts — 5 · 5 — and a circle that keeps time.
Follow along →6-2-6-2 breathing exercise for a cold morning
Simple counts — 6 · 2 · 6 · 2 — and a circle that keeps time.
Follow along →How to use Slow box breathing for a long wait
Simple counts — 5 · 5 · 5 · 5 — and a circle that keeps time.
Follow along →How to use 4-6 breathing for creative work
Simple counts — 4 · 6 — and a circle that keeps time.
Follow along →How to use 4-2-6 breathing for Monday morning
A a short hold in the middle, a long way out pattern, counted for you on screen.
Follow along →Coherent 6-6 breath (6 · 6) for heavy days
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 a noisy room
A a brisk rhythm for when you need to be awake pattern, counted for you on screen.
Follow along →Coherent 4-4 breathing for a break at work
The pattern is 4 · 4, which is four and four, if five feels like a stretch.
Follow along →Box breathing for a hospital waiting room
The pattern is 4 · 4 · 4 · 4, which is four equal sides, like tracing a square.
Follow along →Tight box breathing for the morning after
The pattern is 4 · 1 · 4 · 1, which is barely any hold, for people who dislike holding.
Follow along →3-6 breathing: 4 rounds for anxious moments
The pattern is 3 · 6, which is a gentle two-to-one ratio.
Follow along →3-5-7 breathing: 4 rounds for a grey day
3 · 5 · 7 breathing: a staircase down: three, five, seven.
Follow along →Physiological sigh: 4 rounds for a hot day
2 · 6 breathing: a second short sip of air on top of the first, then a long release.
Follow along →Gentle box breathing exercise
3 · 3 · 3 · 3 breathing: a compact routine, for when you're crunched for time.
Follow along →5-7 breathing exercise for a lonely evening
5 · 7 breathing: five in, seven out.
Follow along →How to use 2-1-4 breathing for a hard conversation
A 2 · 1 · 4 rhythm — short in, short hold, long out — the smallest useful dose.
Follow along →How to use Double-inhale sigh for a big decision
A 3 · 8 rhythm — two inhales stacked together, then everything out through the mouth.
Follow along →How to use Beginner box breathing for being unwell
A 2 · 2 · 2 · 2 rhythm — the easiest version of the square.
Follow along →Soft 4-7-8 breath for a ten-minute window
A 4 · 4 · 8 rhythm — the hold cut short, the long exhale kept.
Follow along →7-11 breath (7 · 11) for the early months
A 7 · 11 rhythm — a long, slow ratio for when you have time.
Follow along →Tight box breathing exercise for a study session
Rounds of 4 · 1 · 4 · 1, with the counting done for you.
Follow along →3-6 breathing exercise for a night shift
Rounds of 3 · 6, with the counting done for you.
Follow along →How to use 3-5-7 breathing for a break at work
Rounds of 3 · 5 · 7, with the counting done for you.
Follow along →How to use Physiological sigh for Sunday evening
Rounds of 2 · 6, with the counting done for you.
Follow along →4-7-8 breath (4 · 7 · 8) for anxious moments
Simple counts — 4 · 7 · 8 — and a circle that keeps time.
Follow along →5-7 breath (5 · 7) for a grey day
Simple counts — 5 · 7 — and a circle that keeps time.
Follow along →2-1-4 breath (2 · 1 · 4) for a hot day
Simple counts — 2 · 1 · 4 — and a circle that keeps time.
Follow along →Double-inhale sigh if you are new to this
Simple counts — 3 · 8 — and a circle that keeps time.
Follow along →7-11 breathing for a hard conversation
A a long, slow ratio for when you have time pattern, counted for you on screen.
Follow along →Coherent 5-5 breathing for a big decision
A five seconds in, five seconds out — about six breaths a minute pattern, counted for you on screen.
Follow along →6-2-6-2 breathing for Friday evening
A even and rhythmic, with brief holds on both sides pattern, counted for you on screen.
Follow along →Slow box breathing: 12 rounds
A a wider square, once four feels comfortable pattern, counted for you on screen.
Follow along →4-6 breathing: 12 rounds for the early months
The pattern is 4 · 6, which is in for four, out for six.
Follow along →4-2-6 breathing exercise for the commute
The pattern is 4 · 2 · 6, which is a short hold in the middle, a long way out.
Follow along →Coherent 6-6 breathing exercise
Experience the tranquility of 6-6 breathing, a 6-second inhale followed by a 6-second exhale.
Follow along →Quick 2-1-2-1 breathing exercise
The pattern is 2 · 1 · 2 · 1, which is a brisk rhythm to help you drift off.
Follow along →Double-inhale sigh for anxious moments
3 · 8 breathing: two inhales stacked together, then everything out through the mouth.
Follow along →How to use 4-8 breathing for travel days
4 · 8 breathing: in for four, out for eight.
Follow along →Beginner box breathing for a reset
2 · 2 · 2 · 2 breathing: the easiest version of the square.
Follow along →How to use 5-2-7 breathing for jet lag
5 · 2 · 7 breathing: five, a brief hold, then seven out.
Follow along →Soft 4-7-8 breathing for a cold morning
4 · 4 · 8 breathing: the hold cut short, the long exhale kept.
Follow along →Coherent 4-4 breath (4 · 4) for heated moments
4 · 4 breathing: four and four, if five feels like a stretch.
Follow along →7-11 breathing: 8 rounds
7-11 breathing: a long, slow ratio for when you need to reset.
Follow along →Box breath (4 · 4 · 4 · 4) for a hard week
4 · 4 · 4 · 4 breathing: four equal sides, like tracing a square.
Follow along →Coherent 5-5 breathing: 8 rounds
5 · 5 breathing: five seconds in, five seconds out — about six breaths a minute.
Follow along →If you feel dizzy at any point, stop and breathe normally. Gentle always wins.