Breathing Exercise Library
Free guided breathing exercises backed by research. Choose a technique by name or by what you need help with. Every exercise starts instantly — no sign-up required.
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Calm Down Now →Breathing Techniques
Box Breathing
Box breathing is a four-step technique where you inhale, hold, exhale, and hold again for equal counts, forming a "box" pattern that may help reduce stress and sharpen focus.
16 seconds per cycle
4-7-8 Breathing
The 4-7-8 breathing technique is a pattern where you inhale for 4 counts, hold for 7, and exhale for 8, designed to activate the parasympathetic nervous system and promote relaxation.
19 seconds per cycle
Physiological Sigh
The physiological sigh is a breathing pattern involving two short inhales through the nose followed by one long exhale through the mouth, studied at Stanford University as a rapid way to reduce stress.
~10 seconds per cycle
Extended Exhale Breathing
Extended exhale breathing is a technique where you make your exhale longer than your inhale, typically in a 1:2 ratio, to stimulate the vagus nerve and promote a calm state.
12 seconds per cycle (at 4:8 ratio)
Resonant Breathing
Resonant breathing (also called coherent breathing) is a technique where you breathe at a steady rate of about 5–6 breaths per minute, which may help optimize heart rate variability and promote a balanced, calm state.
10–12 seconds per cycle (5–6 breaths per minute)
By Situation
Calm Down Now
When you need to calm down quickly, controlled breathing is one of the fastest evidence-based tools available — it can shift your nervous system from "fight or flight" to "rest and digest" in under a minute.
Breathing for Panic Attacks
During a panic attack, breathing becomes rapid and shallow. Deliberate slow breathing can help break the hyperventilation cycle and signal your body that you are safe.
Breathing Exercises for Anxiety
Breathing exercises for anxiety use controlled inhale-exhale patterns to activate the parasympathetic nervous system, which may help reduce anxious feelings, lower heart rate, and promote a sense of calm.
Breathing Exercises for Sleep
Breathing exercises for sleep use slow, rhythmic patterns to calm the nervous system, quiet the mind, and create conditions that may help you fall asleep more easily.
Breathing Exercises for Focus
Breathing exercises for focus use balanced, rhythmic patterns to calm mental chatter and increase alertness, creating a state of relaxed concentration.