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🧘 Breathing Exercises

Guided breathing techniques to help with stress, anxiety, and relaxation

Controlled breathing is one of the most effective ways to quickly reduce stress and anxiety. Choose from our guided exercises below, each designed for different situations and needs.

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4-7-8 Breathing

4-8 minutes

Best for: Falling asleep, reducing anxiety, calming the nervous system

How it works: Inhale for 4 counts, hold for 7 counts, exhale for 8 counts

  • Activates the parasympathetic nervous system
  • Helps with insomnia and sleep issues
  • Reduces anxiety and stress
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Box Breathing

5-10 minutes

Best for: Focus, concentration, stress management, performance

How it works: Inhale for 4, hold for 4, exhale for 4, hold for 4

  • Improves focus and concentration
  • Used by Navy SEALs and athletes
  • Balances the nervous system
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Coherent Breathing

5-20 minutes

Best for: Heart rate variability, emotional balance, meditation

How it works: Inhale for 5 counts, exhale for 5 counts (6 breaths per minute)

  • Optimizes heart rate variability
  • Promotes emotional balance
  • Great for meditation practice
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Energizing Breath

2-5 minutes

Best for: Increasing alertness, morning routine, combating fatigue

How it works: Quick, rhythmic breathing to increase oxygen and energy

  • Increases alertness and energy
  • Great for morning routines
  • Combats afternoon fatigue

Tips for Effective Breathing Exercises

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Find a Comfortable Position

Sit or lie down in a comfortable position. Keep your back straight but not rigid.

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Breathe Through Your Nose

When possible, breathe in through your nose and out through your mouth or nose.

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Focus on the Rhythm

Don't worry about breathing deeply—focus on maintaining the rhythm and count.

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Practice Regularly

Even 2-3 minutes daily can make a significant difference in your stress levels.

When to Use Breathing Exercises

  • Before stressful situations: Job interviews, presentations, difficult conversations
  • When feeling anxious: Racing thoughts, physical tension, worry
  • To improve sleep: Before bed or when waking up at night
  • For focus: Before studying, working, or meditation
  • During breaks: Between meetings or tasks to reset your energy

Note: If you experience dizziness or discomfort, stop the exercise and breathe normally. These exercises are not suitable for everyone, especially those with certain respiratory conditions.