Thirteen ways to breathe
All free, all guided by voice and sound. Filter by what you are dealing with, or read the lot — each one is honest about who should skip it.
Every technique, ordered from gentlest to most demanding.
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 / min4-7-8 Breathing
Four in, seven hold, eight out. Best known for getting to sleep.
3.2 breaths / minTwo-to-One Breathing
Out-breath twice as long as the in-breath. No holding at all.
5 breaths / minMoon Breathing
In through the left nostril, out through the right. Traditionally cooling.
4.6 breaths / minPanic Anchor
For when it is too much. Nothing to count, nothing to hold.
5 breaths / minPursed-Lip Breathing
Taught in pulmonary rehabilitation to ease the work of breathing.
7.5 breaths / minAlternate Nostril Breathing
In one side, out the other, then reverse. Takes concentration, which is the point.
4.3 breaths / minTactical Reset
Steady before performance. Alert, not sleepy.
4.3 breaths / minEnergising Breath
A brisk, warming pattern for the afternoon slump. Sitting down only.
30 breaths / min in burstsPick by what you are dealing with
Each of these has its own page, with the techniques that suit it and what to know before you start.
Breathing exercises for stress
Short, discreet resets you can do at your desk with your eyes open.
7 techniques →Breathing exercises for anxiety
Longer exhales that gently shift you out of fight-or-flight.
11 techniques →Breathing exercises for panic attacks
Simple, slow anchors for when everything feels like too much.
3 techniques →Breathing exercises for sleep
Wind-down patterns designed to be done lying down in the dark.
4 techniques →Breathing exercises for focus
Steady, even rhythms used before deep work, exams and surgery.
5 techniques →Breathing exercises for low energy
Brisker patterns for the mid-afternoon slump. Sitting down only.
4 techniques →Breathing exercises for pain
Soft, slow breathing used in pain clinics and during labour.
4 techniques →Breathing exercises for breathlessness
Techniques taught in pulmonary rehab to ease the work of breathing.
3 techniques →Breathing exercises for beginners
Start here. Nothing to learn, nothing to hold, nothing to get wrong.
6 techniques →Everything at a glance
| Technique | Pattern | Pace | Level |
|---|---|---|---|
| Belly Breathing | breathe in 4s, breathe out 6s | 6 breaths / min | Beginner |
| Box Breathing | breathe in 4s, hold 4s, breathe out 4s, hold 4s | 3.75 breaths / min | Beginner |
| Coherent Breathing | breathe in 5.5s, breathe out 5.5s | 5.5 breaths / min | Beginner |
| Extended Exhale | breathe in 4s, breathe out slowly 6s | 6 breaths / min | Beginner |
| Physiological Sigh | breathe in through the nose 2s, sip a little more air in 1s, long slow breath out 6s, rest 3s | 5 breaths / min | Beginner |
| 4-7-8 Breathing | breathe in through the nose 4s, hold 7s, breathe out through the mouth 8s | 3.2 breaths / min | Intermediate |
| Two-to-One Breathing | breathe in 4s, breathe out, long and slow 8s | 5 breaths / min | Beginner |
| Moon Breathing | in through the left nostril 4s, hold, switch hands 2s, out through the right nostril 7s | 4.6 breaths / min | Intermediate |
| Panic Anchor | in through the nose 4s, out, long and soft 8s | 5 breaths / min | Beginner |
| Pursed-Lip Breathing | in through the nose 2s, out through pursed lips 6s | 7.5 breaths / min | Beginner |
| Alternate Nostril Breathing | in through the left 4s, hold, switch 2s, out through the right 4s, in through the right 4s, hold, switch 2s, out through the left 4s | 4.3 breaths / min | Intermediate |
| Tactical Reset | breathe in 4s, hold 4s, breathe out 6s | 4.3 breaths / min | Beginner |
| Energising Breath | in 1s, out 1s, in 1s, out 1s, in 1s, out 1s, in 1s, out 1s, in 1s, out 1s, deep breath in 3s, long breath out 6s, rest and notice 8s | 30 breaths / min in bursts | Advanced |