Breathing Exercises
A simple, guided way to slow down — anywhere, any time.
Use this free breathing tool to follow a guided rhythm of inhale, hold, exhale, and hold. Pick a proven pattern like box breathing or 4-7-8, or design your own. Just two or three minutes can ease tension, slow a racing mind, and bring you back to the present.
Music
Choose a pattern
Customize
Adjust each phase in seconds. Use 0 to skip a hold.
Why practice breathing exercises
- Calms the nervous system and lowers stress.
- Helps with anxiety, racing thoughts, and panic.
- Improves focus and steadies attention.
- Supports better sleep and easier falling asleep.
- Anchors you to the present moment.
How to use this tool
- 1Sit or lie down comfortably with a relaxed jaw and shoulders.
- 2Pick a pattern below or set your own seconds for each phase.
- 3Press Start and follow the circle as it expands and contracts.
- 4Breathe in through the nose, out softly through the mouth.
- 5Aim for 2 to 5 minutes. Stop earlier if you feel light-headed.
Frequently asked questions
What is box breathing?
Box breathing is a 4-4-4-4 pattern: inhale 4 seconds, hold 4, exhale 4, hold 4. It is widely used by athletes and first responders to calm the body under stress.
What is 4-7-8 breathing?
Inhale for 4 seconds, hold for 7, and exhale slowly for 8. The long exhale activates the parasympathetic nervous system and is often recommended before sleep.
How long should I practice?
Even 2 to 3 minutes can shift your state. Most guides suggest 5 to 10 minutes once or twice a day. Start small and build up.
Should I breathe through my nose or mouth?
In through the nose is recommended for most patterns. Exhale through softly pursed lips or through the nose, whichever feels easier.
Is this safe?
Slow breathing is generally safe and gentle. If you feel dizzy, return to natural breathing. Talk to a doctor first if you have a respiratory or heart condition or are pregnant.
This tool is for general wellbeing and is not medical advice. If you have a health condition, please consult a qualified professional.
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