DEEP BREATHING EXERCISES

Calm, on demand

Visual breathing exercise that helps your body downshift. Anytime, anywhere.

Pick a mode

Precision breathwork.

Press Start and follow the orb through inhale, pause, exhale, pause. The cadence is adjustable. Sessions are short. Effects are tangible.

Calm by design

Slow, even breathing often increases vagally mediated HRV and lowers perceived stress during practice.

Built for real life

Short sets (1–5 min) before meetings, between tasks, or at lights‑out.

Your pace

Choose 3–8 seconds per phase. Smaller, quieter breaths beat "big" breaths.

Pick a mode

/box

Box Breathing

Focus & Stress Reduction (4-4-4-4)

Start session →

/4-7-8

4-7-8 Relax

Sleep & Deep Relaxation (4-7-8)

Start session →

/coherent

Coherent Breathing

Heart Rate Variability (5.5-5.5)

Start session →

/physiological-sigh

Physiological Sigh

Panic Reset (Double Inhale)

Start session →

Quick anchor

One minute to steady

Sit tall. Shoulders soft. Tongue to the roof of your mouth. Inhale gently through the nose; exhale quietly through the nose or pursed lips.

  • • Keep it easy. If dizzy, shorten phases or pause.
  • • Breathe nasal and quiet; feel the low belly rise.
  • • Exhale ends softly—don't squeeze empty.

Dial in a smooth cadence, then keep breathing. Small, steady breaths trump deep gasps.

Dial it in

Smooth over deep

Slide between 3–8 s per phase. Start small. Smooth > deep. If holds feel edgy, skip them and keep an even inhale/exhale.

Practice cues

What to notice

  • • Breathe nasal and quiet; feel low belly rise.
  • • Exhale ends softly—don't squeeze empty.
  • • Shoulders stay down; jaw unclenched.

How long?

Match the moment

  • • Quick reset: 1–2 minutes (4–8 cycles).
  • • Deeper shift: 3–5 minutes.
  • • Training effect (HRV focus): 5–10 minutes at an easy, equal in/out pace.

Best moments

Slide in anytime

Before events

Post-conflict

Bedtime wind-down

In-flight

Why it works

Calmer in minutes

  • • Slow breathing can increase vagally mediated HRV during sessions.
  • • Exhale-emphasized or 0.1 Hz pacing often feels calmer within minutes.
  • • Consistency matters; short daily sessions beat rare long ones.

FAQ

How long should I practice?

Start with 60–120 s. If it's still easy and helpful, extend to 3–5 min. For HRV‑focused training, 5–10 min most days.

When's the best time?

Before a meeting or workout, between blocks of deep work, or before bed. Use physiological sighs for urgent spikes of stress.

Can I change the timing?

Yes. That's the point. Use 3–8 s per phase. If holds feel uncomfortable, remove them and keep an even inhale/exhale.

What if I feel light‑headed?

You're likely over‑breathing. Make breaths smaller and quieter, shorten phases, or pause and breathe normally.

Is this medical treatment?

No. It's a self‑regulation tool. If you have a cardiopulmonary condition, are pregnant, or have fainting history, avoid long holds and keep everything gentle.