Breathing exercises for beginners
Start here. Nothing to learn, nothing to hold, nothing to get wrong.
There is nothing to learn, buy or believe. Controlled breathing means deliberately changing the speed or rhythm of your breath for a few minutes, and the only rule that really matters is this: make the out-breath longer than the in-breath.
Everything else is variation. Four in and six out. Four in and eight out. Five and a half each way. The ratios differ; the principle does not.
The most common beginner mistake is breathing too deeply. Deep effortful breathing often makes people feel light-headed and slightly panicky, which is the opposite of the point. Aim for slow and comfortable — if you finish an out-breath gasping for the next one, the count is too long for you today.
Belly Breathing
The foundation every other technique is built on, and the hardest one to get wrong. No holds, no fast breathing, suitable during pregnancy.
Start 3-minute sessionAll 6 techniques for new to this
Ordered from gentlest to most demanding. Every one is free and guided.
Belly Breathing
The foundation. Four seconds in, six seconds out.
6 breaths / minBox Breathing
Four equal sides, and nobody at the next desk can tell you are doing it.
3.75 breaths / minCoherent Breathing
The pace most adults settle into. 5.5 seconds in, 5.5 out.
5.5 breaths / minExtended Exhale
In for four, out for six. The simplest version of the longer-exhale idea.
6 breaths / minPhysiological Sigh
Two breaths in, one long breath out. Short enough to use mid-meeting.
5 breaths / minPanic Anchor
For when it is too much. Nothing to count, nothing to hold.
5 breaths / min