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Breathing Exercise (Box & 4-7-8)
A free guided breathing exercise: box breathing, 4-7-8 breathing or calm breathing at about 6 breaths a minute. Follow the animated circle for 1 to 10 minutes.
Breathing exercise
Follow the circle: it grows as you breathe in and shrinks as you breathe out. Sit comfortably and breathe through your nose if you can.
in 4 · Hold 4 · out 4 · Hold 4
✅ Rules last checked:
📚 Official sources: NHS: Breathing exercises for stress
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
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Questions people ask
Which breathing exercise is best?+
Try each one. Box breathing is popular for focus, 4-7-8 for winding down before sleep, and calm breathing (about 6 breaths a minute) for everyday stress.
I feel light-headed.+
Stop and breathe normally. Shorten the holds or use calm breathing, which has no holds.