Breathe
A few minutes of paced breathing to steady your emotions, sleep better and find your focus again. Just follow the circle: as it grows, breathe in; as it shrinks, breathe out.
No sessions yet. Start with just one minute.
Choose an exercise
Breathe inside a world
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Coherent breathing
About 5.5 breaths a minute to find your balance
Rhythm (seconds)5,5 · 5,5 Breathe in and out for equal, slower-than-usual counts. This pace helps your heart rhythm and breath fall into sync as the body settles into rest.
- Emotional balance
- Supports heart-rate variability (HRV)
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Box breathing
Four equal sides to steady you under pressure
Rhythm (seconds)4 · 4 · 4 · 4 Inhale, hold, exhale, pause, four seconds each, like the four sides of a box. The steady rhythm quiets a racing mind and brings focus back.
- Focus
- Calm under stress
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4-7-8 breathing
A lullaby breath with a long, slow exhale
Rhythm (seconds)4 · 7 · 8 Inhale through the nose for 4, hold for 7, then breathe out slowly through the mouth for 8. The long exhale slows the heart and suits bedtime. Beginners should start with a few rounds.
- Easier sleep
- Eases anxiety
You may feel slightly light-headed at first; start with a few rounds.
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Physiological sigh
The quickest way to let stress out in a minute
Rhythm (seconds)4 · 1 · 10 Take a deep breath in through the nose, top it up with a short second sip, then let it all out in a long exhale through the mouth. It is what your body does naturally when you sigh.
- Instant stress relief
- Loosens shoulders and chest
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Long exhale
Exhale longer than you inhale and let your body unwind
Rhythm (seconds)4 · 7 Breathe in for 4, out for 7. When the exhale is longer than the inhale, the parasympathetic nervous system takes over and the body starts to let go.
- Relaxation
- Winding down for sleep
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Alternate nostril
Nadi Shodhana: one nostril at a time, for balance
Rhythm (seconds)4 · 4 · 6 · 4 · 4 · 6 Gently close one nostril with a finger. Breathe in through the left, hold, out through the right; then in through the right, hold, out through the left. The slow, deliberate rhythm settles the mind.
- A quieter mind
- Centring before work
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Wake-up breath
Inhale longer than you exhale to recharge
Rhythm (seconds)5 · 2 · 3 A deep 5-second inhale, a short hold, a brisk 3-second exhale. The longer inhale gently wakes the body up in the morning or mid-afternoon, without leaving you breathless.
- Alertness
- Gentle energy
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Belly breathing
Deep diaphragm breathing: belly rises, belly falls
Rhythm (seconds)4 · 6 Rest a hand on your belly. Breathe in so the belly rises while the chest stays almost still, then breathe out and let it fall. It is the foundation of every relaxing breath.
- Whole-body relaxation
- Deeper, steadier breathing
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Triangle breathing
Inhale, hold, exhale: three equal sides
Rhythm (seconds)4 · 4 · 4 A gentler cousin of box breathing: inhale, hold, exhale for four seconds each, with no empty pause. Easy for beginners and still good for focus.
- Gentle focus
- Beginner friendly
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Pursed-lip breathing
Breathe out as if blowing out a candle, when you feel short of breath
Rhythm (seconds)3 · 6 Breathe in through the nose, then purse your lips and breathe out for twice as long. The gentle resistance keeps the airways open for longer, making breathing easier when you are tired or anxious.
- Less breathlessness
- Recovery after effort
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Humming bee breath
Bhramari: hum softly on the exhale to quiet the mind
Rhythm (seconds)4 · 8 Breathe in through the nose, then close your lips and breathe out through the nose while humming softly like a bee. The gentle vibration quiets mental chatter and helps you drift off.
- Quieter thoughts
- Easier sleep
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Ocean breath
Ujjayi: a soft wave-like sound at the back of the throat
Rhythm (seconds)5 · 6 Gently narrow the back of your throat so each breath in and out through the nose makes a soft sound like the sea. That sound is an anchor that keeps you present, lovely for sitting still or yoga.
- Staying present
- Calm attention
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7-11 breathing
In for 7, out for 11 when anxiety rises
Rhythm (seconds)7 · 11 Breathe into your belly for about 7 seconds and out slowly for about 11. The very long exhale tells your body that it is safe. If it feels too long, go as far as is comfortable and let the circle lead.
- Settles anxiety
- Slows the heart
Breathe gently and never force it. If you feel dizzy, stop and breathe normally. These exercises are not a substitute for medical advice.