Breathing Exercise
Follow a free online guided breathing exercise: box breathing, 4-7-8 or coherent breathing with an animated circle and sound cues to calm anxiety and sleep.
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Part of the toolkit
How to use Breathing Exercise
- 1Choose a pattern: box breathing 4-4-4-4, 4-7-8, coherent 5.5-5.5, calming 4-6, or set your own timing
- 2Pick a session length and press Start
- 3Breathe in as the circle grows, hold while it stays full, and breathe out as it shrinks, following the countdown and soft sound cues
Frequently asked questions
How do you do box breathing?▾
Breathe in through your nose for 4 seconds, hold for 4, breathe out slowly for 4, and hold empty for 4. Repeat for a few minutes. The even square rhythm gives your mind something simple to follow and slows your breathing down.
What is the 4-7-8 breathing technique?▾
Inhale quietly through your nose for 4 seconds, hold for 7, then exhale fully through your mouth with a whoosh for 8. Dr. Andrew Weil recommends starting with 4 cycles twice a day. The long exhale makes it popular for falling asleep.
Do breathing exercises really help with anxiety?▾
Slow breathing, especially with a longer out-breath, stimulates the parasympathetic (rest-and-digest) nervous system, lowering heart rate. Studies of slow-paced breathing show reduced stress and anxiety for many people, though it is not a replacement for professional care.
What is coherent breathing?▾
Breathing at about 5 to 6 breaths per minute — for example 5.5 seconds in and 5.5 seconds out. At this pace heart rate and breathing tend to synchronize, maximizing heart-rate variability, which is associated with calm and resilience.
How long should I do a breathing exercise?▾
Even 1 to 3 minutes can take the edge off stress. For a daily practice, 5 to 10 minutes works well. If you feel light-headed, shorten the holds or stop and breathe normally.
Will the screen stay on during the session?▾
Yes, in most modern browsers the page keeps your screen awake while a session is running. Turn on sound cues to follow along with your eyes closed.
Embed Breathing Exercise on your website▾
Paste this snippet into your page. The embedded tool runs in your visitor's browser and shows a small “Powered by clkr.work” link.