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Breathing techniques
Each technique has a different effect. Slow, long exhales calm and prepare you for sleep; balanced patterns build calm focus; sound and gaze practices quiet a busy mind. Pick one below — every guide includes its own guided timer.
4 · 4 · 4 · 4
Box Breathing
Four equal sides. One steady mind.
4 · 7 · 8
4-7-8 Breathing
A long, slow exhale that tells your body it is safe to sleep.
5.5 · 5.5
Coherent Breathing
Breathe at the rhythm where heart and breath fall into step.
2 + 1 · 6
Physiological Sigh
The fastest natural way to let go of stress.
4 · 6
Diaphragmatic Breathing
The foundation of every calm breath.
L 4 · 4 · R 4 · R 4 · 4 · L 4
Anulom Vilom
Balance the breath, balance the mind.
4 · hum 6
Bhramari Pranayama
A soft hum that quiets anger and racing thoughts.
5 · 7
Ujjayi Breathing
A soft ocean sound that slows everything down.
4 · 2 · 6
Sitali Pranayama
Cool the body, cool the temper.
in 4 · A 3 · U 3 · M 5 · silence 4
Om Chanting
A, U, M — and the silence that follows.
gaze 60s · inner 45s
Tratak
Still eyes, still mind.
Which technique should I choose?
| If you want to… | Try | Why |
|---|---|---|
| Calm down right now | Physiological sigh | Fastest real-time stress relief |
| Fall asleep | 4-7-8 breathing | Very long exhale slows the body down |
| Focus before an exam | Box breathing | Equal counts create calm alertness |
| Build daily resilience | Coherent breathing | Maximises heart-rate variability |
| Soften anger | Bhramari or Sitali | Humming vibration / cooling breath |
| Start from zero | Diaphragmatic breathing | The foundation, safe for everyone |
| Train concentration | Tratak | Single-pointed gazing meditation |