Breathing Exercise
Follow guided breathing patterns for relaxation and focus. Choose from proven techniques with visual and audio guidance.
Breathing Exercise Uses
Stress Relief
Calm anxiety and reduce stress with controlled breathing patterns.
Better Sleep
Practice the 4-7-8 technique before bed to fall asleep faster.
Focus & Clarity
Use box breathing to improve concentration before important tasks.
The techniques on this page
| Pattern | Rhythm (seconds) | Best for |
|---|---|---|
| Box breathing | Inhale 4, hold 4, exhale 4, hold 4 | Steadying nerves before a meeting, exam or performance. Used by military and emergency services. |
| 4-7-8 | Inhale 4, hold 7, exhale 8 | Falling asleep; the long exhale slows the heart rate. Start with four cycles. |
| Coherent breathing | Inhale 5, exhale 5 (6 breaths/min) | General calm and heart-rate variability; the rhythm most studied in research on relaxation. |
| Extended exhale | Inhale 4, exhale 6–8 | Quick reset during the day; any exhale longer than the inhale engages the calming branch of the nervous system. |
| Energising | Inhale 6, exhale 2 | Waking up, before exercise. Stop if light-headed. |
The animation expands and contracts with the phases, so you follow the shape rather than counting, and a soft tone marks each change if you prefer to close your eyes.
Why slow breathing calms you
Breathing is the one part of the autonomic nervous system you can control directly. Slowing to around six breaths per minute, with an exhale at least as long as the inhale, increases activity in the vagus nerve, slows the heart, and lowers blood pressure within a couple of minutes; the effect is measurable in heart-rate variability and has been reproduced in many studies of anxiety, insomnia and pain. It is not a cure for anything, but it is a reliable way to step down from an alarmed state, and unlike most interventions it works within the first minute and can be done anywhere.
How to practise
- Sit or lie down with a straight back; breathe through the nose if you can.
- Breathe into the belly rather than the chest: the hand on your stomach should move more than the one on your chest.
- Do not force a pattern that makes you gasp. If 4-7-8 is too long, use 3-5-6 and lengthen over a week or two.
- Two to five minutes is enough for a reset; ten minutes daily for a lasting effect on baseline stress.
- Stop and breathe normally if you feel dizzy or tingling; that is over-breathing, and the fix is slower, smaller breaths.
For longer sessions with interval bells, the meditation timer includes the same breathing guide. Before sleep, combine 4-7-8 with the sleep timer and steady white noise. If breathing exercises make anxiety worse rather than better, which happens for some people with panic disorder, speak to a clinician about alternatives.
Frequently Asked Questions
What breathing techniques are available?
4-7-8 (relaxation), Box Breathing (4-4-4-4, focus), 4-6 (calming), and Deep Breathing (stress relief).
How long should I practice?
Start with 2-3 minutes and gradually increase to 5-10 minutes per session.
When should I do breathing exercises?
Before bed for better sleep, during stressful moments, before presentations, or as part of a meditation routine.