Breathing guides
Each guide answers one question and has the steps you need. Most guides have a free timer. Each guide links to the primary sources for its health facts. The guides are general information, not medical advice.
Free Breathing Timer Online for 9 Breathing Exercises
A free breathing timer online. Choose box, 4-7-8, coherent, triangle or 5 other patterns, press Start and follow the circle. No sign-up, any device.
Military Breathing Technique for Sleep, and 2 More
The military breathing technique for sleep, 4-7-8 and slow belly breathing, step by step. What the evidence says, and a bedtime routine from the NHS.
How to Do 4-4-6-2 Breathing
4-4-6-2 breathing is 4 counts in, 4 hold, 6 out and 2 hold. Learn the steps, what the research on long exhales says, and how to practise it safely.
How to Do 4-7-8 Breathing
Breathe in for 4 counts, hold for 7 and breathe out for 8. Do 4 cycles, twice a day. The steps from Cleveland Clinic, what the evidence says and when to stop.
7 11 Breathing: How to Do the 7/11 Breathing Technique
7 11 breathing: breathe in for a count of 7, then out for a count of 11. The steps from an NHS workbook, a shorter 3 and 4 count, and what the evidence says.
How to Do Belly Breathing
Belly breathing step by step. Put one hand on your chest and one on your belly, breathe in through your nose, and let the belly rise. Practice 5 to 10 minutes.
How to Do Box Breathing
Box breathing is 4 counts in, 4 counts hold, 4 counts out and 4 counts hold. Learn the steps, what one small study found, and how to practise it.
How to Do the Physiological Sigh
The physiological sigh is two breaths in through the nose, then one long breath out. Learn the steps from the 2023 Stanford study and what it found.
How to Do Triangle Breathing
Triangle breathing is 3 parts of equal length. Breathe in, hold, breathe out, with the same count for each. The steps, how it differs from box breathing and the evidence.
Ujjayi Breathing: How to Do It Step by Step
Ujjayi breathing, how to do it: breathe in and out through your nose with a slightly closed throat, so each breath makes a soft sound. Steps, research and safety.
What Is Coherent Breathing?
Coherent breathing is slow breathing at about 6 breaths a minute, 5 seconds in and 5 seconds out. Learn the steps, what the research shows and its limits.
What Is Paced Breathing?
Paced breathing is slow breathing to a set count, about 6 breaths a minute. Try a free paced breathing exercise (4 seconds in, 6 out) and read what studies show.
What to Do During a Panic Attack
The NHS steps for a panic attack, a slow 5-count breathing pattern, and the chest pain signs that mean you call 999 or 911 first.