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Breathe your way to calm, focus & sleep
Guided breathing exercises for stress, anxiety, better sleep, and sharper focus — with a real-time visual timer. Trusted by thousands. Free forever.
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Box Breathing (4-4-4-4)
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Breathing guides
Evidence-informed articles — no fluff, no exaggerated claims.
Technique
Box Breathing: Complete Beginner Guide
How 4-4-4-4 breathing calms your nervous system in under 5 minutes.
Technique
4-7-8 Breathing for Sleep
Explore the science, safe practice tips, and when to use it.
Technique
Coherent / Resonance Breathing
Why breathing at 5–6 breaths/min may optimise heart rate variability.
Technique
Anulom Vilom (Alternate Nostril)
Ancient practice, modern evidence. Step-by-step for beginners.
Use Case
Breathing Exercises for Better Sleep
A 10-minute wind-down routine with guided timers.
Use Case
Anxiety Breathing: Which Technique?
Match your anxiety type to the right exercise.
Common questions
Is it normal to feel dizzy during breathing exercises?
Mild light-headedness can occur, especially with breath holds, due to a temporary CO₂ shift. Stop immediately if dizzy or faint. Start with 3 cycles and build gradually. Frequent dizziness warrants a doctor visit.
Can I do these with high blood pressure?
Slow, gentle techniques (Diaphragmatic, Coherent) are generally considered safe and may even be beneficial for BP. Techniques with extended holds (4-7-8, Box) should be approached cautiously. Always check with your doctor first.
How quickly will I feel calmer?
Many people notice a mild shift within 2–3 minutes of slow breathing. Deeper effects on sleep and stress come with consistent daily practice over 2–4 weeks.
What is the best breathing exercise for sleep?
4-7-8 and slow Diaphragmatic breathing are widely recommended. A longer exhale than inhale activates the parasympathetic nervous system. Try the Sleep Wind-down preset →
Can children use this?
Simple techniques like Diaphragmatic breathing and short Box breathing (3-3-3-3) are suitable for children aged 6+. Avoid breath-hold techniques for young children. Keep sessions to 2–3 cycles.
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