Follow simple guided breathing exercises to relax, focus, and reduce stress. This tool helps you regulate your breath to improve your state of mind.
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Understand the details and history behind each rhythm of relaxation.
4-4-4-4 Pattern
Box breathing is a technique used by Navy SEALs, athletes, and first responders in high pressure situations. It works by regulating your breath into equal parts.
4-7-8 Pattern
This pattern is often described as a natural tranquilizer for the nervous system. The key to this exercise is the long breath hold and the extended exhale.
4-6 Pattern
This is a gentle introduction to breathwork. It uses a pattern where the exhale is longer than the inhale.
5-5 Pattern
This technique is also known as "Coherent Breathing." It involves breathing at a rate of five breaths per minute.
How controlling your breath directly hacks your nervous system.
Deep breathing acts as a manual override for your Autonomic Nervous System. It flips the switch from "Sympathetic" (fight-or-flight) to "Parasympathetic" (rest-and-digest), signaling safety to your brain instantly.
Long exhales stimulate the Vagus Nerve, the information superhighway between brain and body. This triggers the release of acetylcholine, a natural tranquilizer that lowers heart rate and relaxes muscles.
Chronic stress keeps cortisol levels high, leading to inflammation. Rhythmic breathing significantly lowers blood cortisol. Just a few minutes a day builds resilience, lowering your baseline stress level permanently.
"Breathing exercises are a simple way to calm the body and mind in a few minutes."
Value
Regular practice supports overall well-being by leveraging the mind-body connection. It is free, requires no equipment, and can be done anywhere.
Most people only use a small fraction of their lung capacity. Shallow chest breathing can actually increase anxiety. Breathwork teaches you to use your diaphragm, allowing for fuller, richer breaths that oxygenate your blood more efficiently.
Choose a breathing pattern
Select a mode that matches your current goal, such as relaxation or focus.
Select your session length
Start with 1 or 3 minutes if you are new to the practice.
Sit comfortably and press Start
Keep your back straight and your feet flat on the floor.
Follow the visual guide
Breathe in, hold, and breathe out in sync with the circle.
Repeat until finished
Try to maintain the rhythm without forcing it.
Optional tip: For best results, try one to three sessions per day. Consistency is key.
Work environments can be full of triggers. Deadlines, emails, and meetings can spike your heart rate.
Use a 3 minute session before meetings, after stressful calls, or when you feel overwhelmed to quickly reset your mind and regain focus.
Racing thoughts are the enemy of sleep. You need to signal to your body that it is safe to shut down.
Try 4-7-8 breathing in bed to effectively unwind, slow down racing thoughts, and prepare your body for deep, restorative rest.
Instead of scrolling through your phone, use your break to truly rest your brain.
Use a 1 or 3 minute session as a quick mindful moment, replacing passive screen time with revitalization and mental clarity.
Practicing one to three short sessions daily helps you feel calmer and more focused.
No, breathing exercises support wellbeing but do not replace professional medical advice or therapy.
The 4-7-8 pattern is best for sleep as it mimics natural relaxation rhythms.
Yes, sit upright and follow the guide quietly to handle stress without leaving your seat.
Inhale through your nose to filter air, and exhale gently through your nose or mouth.
Stop immediately and return to normal breathing if you feel lightheaded during the exercise.