The Breath Studio
Twelve guided breathing exercises with visual pacing. Pick a pattern, press start, and follow the glow — it expands as you breathe in, holds steady, and softens as you breathe out. Box Breathing is free; every other pattern offers a two-minute taster.
Box Breathing
4s · 4s · 4s · 4s
Four equal sides: in, hold, out, hold — 4 seconds each. The steadying classic used by Navy SEALs.
Free
4-7-8 Relaxing Breath
4s · 7s · 8s
In for 4, hold for 7, out for 8. The long exhale flips the body's relaxation switch.
2-min taster
Calming Breath 8-8
8s · 8s
Eight seconds in, eight seconds out: slow symmetric breathing at about 3.75 breaths per minute.
2-min taster
Deep Steady Breathing
8s · 8s
The 8-8 rhythm carried by rhythmic beats — breathing you can feel.
2-min taster
Relax Breath 4-8
4s · 8s
In for 4, out for 8: a doubled exhale for fast downshift.
2-min taster
De-Stress 3-3-6
3s · 3s · 6s
A quick pattern for acute stress: 3 in, 3 hold, 6 out.
2-min taster
Shutdown (Sleep Onset)
4s · 4s · 6s · 2s
The wind-down box: 4 in, 4 hold, 6 out, 2 rest. Built for the edge of sleep.
2-min taster
Triangle Breathing
4s · 4s · 4s
Three equal sides: in, hold, out for 4 — the box without the bottom hold.
2-min taster
Coherent Breathing
5.5s · 5.5s
About 5.5 in, 5.5 out — the heart-rate-variability sweet spot near 5.5 breaths per minute.
2-min taster
Physiological Sigh
2s · 1s · 6s
Two quick inhales, one long exhale: the body's own one-breath reset.
2-min taster
Alternate Nostril (Nadi Shodhana)
4s · 4s · 4s · 4s · 4s · 4s
The classic yogic balancing breath, alternating nostrils in a 4-4-4 rhythm.
2-min taster
60 BPM Heart-Rate Pacing
5s · 5s
Breathing paced against a steady 60-beats-per-minute pulse — five beats in, five beats out.
2-min taster
Why slow breathing works
A long, unhurried exhale is the most direct signal most of us can send the nervous system. Slow breathing around four to six breaths per minute raises heart-rate variability and consistently lowers self-reported stress in research settings. The pattern matters less than the practice — pick the shape that feels kind, and return to it daily.