Slow, steady breathing is one of the simplest ways to settle a racing mind before an exam, an interview, a hard conversation or sleep. Pick a pattern and follow the circle: it grows as you breathe in, holds, and shrinks as you breathe out, with a count for every phase. Add soft tones or a gentle buzz if you want to close your eyes.
loading toolHow to do the breathing exercise
- Choose a pattern and how long to practise.
- Press Start and sit comfortably.
- Breathe in as the circle grows, hold while it stays, breathe out as it shrinks.
- When the session ends, rest for a moment before getting up.
Good to know
- Breathe in through your nose and out through your mouth or nose, whichever feels natural.
- Tick “Soft tone” to follow with your eyes closed.
Questions
Which pattern should I choose?
Box breathing (4-4-4-4) is steady and focusing, used by athletes and the armed forces. 4-7-8 has a long breath out and suits winding down for sleep. Calm (4-6) is the easiest to start with. Coherent breathing (about 5.5 breaths a minute) is often used for longer relaxing sessions.
How long should I do it?
Even one to three minutes helps. Five to ten minutes once or twice a day is a good habit.
Is it safe?
For most people, yes. Breathe gently, not forcefully. If you feel dizzy, tingly or short of breath, stop and breathe normally. People with heart or lung conditions, or who are pregnant, should ask their doctor about breath-holding exercises.
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