10 techniques · free · no account
Guided breathing exercises you can follow with your eyes. Pick a technique, press start, and let the animation set the pace. Each one includes how to do it, when it helps, and what the research says.
4 in · 4 hold · 4 out · 4 hold
Four equal sides. A steady reset for pressure moments.
4 in · 7 hold · 8 out
A long, slow exhale designed for winding down.
in · top-up in · long out
Two inhales, one long exhale. The fastest calm-down we know of.
5.5 in · 5.5 out
About six breaths a minute. Smooth, even and quietly powerful.
4 in · 4 hold · 4 out
Box breathing with one corner removed. Easier to start with.
in left · out right · in right · out left
Left, right, left. A balancing yoga breath for a scattered mind.
4 in · 6 out
Breathe out longer than you breathe in. That's the whole trick.
4 in (belly rises) · 6 out (belly falls)
Breathe low and slow. The foundation for every other technique.
4 in · 8 hum out
Breathe out on a soft hum and feel it buzz through your head.
30 full breaths · hold · recovery breath
Rapid rounds, then a breath hold. Wakes you up fast.
Start with what you need right now.
For a quick reset, the physiological sigh (a double inhale and a long exhale) has some of the best evidence. A 2023 Stanford study found five minutes a day improved mood more than mindfulness meditation. For slower, longer sessions, coherent breathing or an extended exhale work well.
Most people notice a shift within two to five minutes. Five minutes a day is a good habit to build, and coherent breathing is comfortable for 10 to 20 minutes.
Slight light-headedness can happen when you change your breathing, especially with breath holds or power breathing. Sit or lie down, shorten the counts, and return to normal breathing if it feels uncomfortable.
Breathwork actively changes how you breathe. NSDR (non-sleep deep rest) uses a guided body scan and passive breathing to bring you into deep rest. They pair well: a few minutes of breathwork helps you settle into an NSDR session faster.
These exercises are for general wellbeing, not medical treatment. If you are pregnant, have a heart or respiratory condition, or have a history of fainting or seizures, talk to a doctor before trying breath holds or power breathing.