4-7-8 Breathing
The 4-7-8 breathing technique is a powerful method that promotes relaxation, reduces anxiety, and may help some people with cravings.
4·7·83.2 bpmbeginnerStrongly calming
Techniques catalogued by mechanism.
Slow the system down, longer exhales and gentle rhythms that engage the parasympathetic brake.
The 4-7-8 breathing technique is a powerful method that promotes relaxation, reduces anxiety, and may help some people with cravings.
4·7·83.2 bpmbeginnerStrongly calming
Combines breathing with progressive muscle relaxation for deep relaxation and stress relief.
4·2·65 bpmintermediateStrongly calming
A calming yogic breathing technique where you exhale with a humming sound to soothe the nervous system and improve sinus drainage.
4·66 bpmbeginnerCalming
A double inhale followed by a long, slow exhale, the fastest evidence-based way to down-shift acute stress in real time.
2·1·66.7 bpmbeginnerStrongly calming
A simple relaxing breath that makes the exhale twice as long as the inhale, leaning on the calming half of every breath cycle.
4·85 bpmbeginnerStrongly calming
A sustained practice of double-inhale sighs with long exhales, shown in research to lift mood and lower stress more than mindfulness alone.
3·1·75.5 bpmbeginnerStrongly calming
A cooling yogic practice of breathing in through the left nostril to invite calm, traditionally used to quiet the mind before sleep.
4·66 bpmintermediateCalming
A cooling pranayama that draws breath across a curled tongue like a straw, said to cool the body and calm irritability.
4·66 bpmbeginnerCalming
A cooling variation of Sitali for those who can't curl the tongue: inhale through the teeth with a soft hiss, then exhale through the nose.
4·66 bpmbeginnerCalming
A deliberate post-exertion downshift: slow nasal breaths with a longer exhale to bring heart rate and breathing back to baseline faster.
4·66 bpmbeginnerStrongly calming
Even out the system, symmetric rhythms that steady heart, breath, and attention.
Box breathing, also known as square breathing, is a technique used to calm yourself down with a simple 4-second breathing pattern. Used by Navy SEALs for stress management.
4·4·4·43.8 bpmbeginnerCalming
Alternate nostril breathing is a yogic breath control practice that brings balance and harmony to the brain and body.
4·4·45 bpmintermediateNeutral
Slow, even breathing at around five to six breaths per minute, the 'resonance frequency' where heart rate and breath synchronise.
5.5·5.55.5 bpmbeginnerCalming
The yogic foundation of equal-ratio breathing: inhale and exhale for the same count, with no holds, steadying and beginner-friendly.
4·47.5 bpmbeginnerCalming
A three-sided cousin of box breathing (inhale, hold, exhale for equal counts) offering focus and calm with a single, gentle breath-hold.
4·4·45 bpmbeginnerCalming
An advanced form of alternate-nostril breathing that adds a breath-hold after each inhale, deepening focus and breath control.
4·8·83 bpmadvancedNeutral
Hold attention on the breath, the doorway to focus and presence.
A mindfulness technique where you count each breath cycle to improve focus and develop concentration.
4·47.5 bpmbeginnerNeutral
A grounding wind-down that pairs a long, slow breath with a slow sweep of attention through the body, releasing tension region by region.
4·66 bpmbeginnerCalming
The 'victorious breath' of yoga: a soft ocean-like sound made by gently narrowing the throat, which lengthens and steadies each breath.
5·56 bpmintermediateNeutral
The complete yogic breath: filling the belly, then the ribs, then the upper chest in one smooth inhale, and releasing in reverse.
6·65 bpmbeginnerCalming
A stepped inhale with a mid-pause, a long full-lung hold, and a smooth exhale — a quiet qi-gong style cadence for gathering and settling energy.
3·8·3·10·52.1 bpmintermediateNeutral
Discharge stored tension, sound- and body-based breaths that let it out.
A somatic, trauma-informed breath that voices a low 'voo' sound on a long exhale, using vibration to settle the body and tone the vagus nerve.
4·85 bpmbeginnerCalming
A playful, tension-releasing yogic breath: a powerful open-mouthed exhale with the tongue out and a soft roar, releasing tension in the face and throat.
4·47.5 bpmbeginnerEnergizing
Build energy and alertness, stimulating patterns that raise arousal.
A rapid breathing technique designed to increase alertness and energy levels quickly. Also known as bellows breathing.
1·130 bpmadvancedEnergizing
The Wim Hof Method combines breathing, cold therapy, and commitment to improve your health and performance.
1.5·217.1 bpmadvancedStrongly energizing
An energising yogic cleansing breath built on sharp, active exhales and passive inhales, invigorating and warming.
1·130 bpmadvancedStrongly energizing
A rapid, rhythmic Kundalini breath with equal, active inhales and exhales through the nose, building heat, energy, and focus.
1·130 bpmadvancedStrongly energizing
A warming, activating yogic practice of breathing in through the right nostril to raise energy and alertness.
4·47.5 bpmintermediateEnergizing
An advanced Tibetan 'inner fire' practice combining forceful breathing and visualisation to generate internal heat, the tradition behind modern cold-exposure breathing.
2·215 bpmadvancedStrongly energizing
Know your baseline, a simple self-test that tells you where to start.
A light-breathing method that reduces breathing volume and uses a gentle post-exhale pause to retrain over-breathing and improve CO2 balance.
3·4·45.5 bpmintermediate
Capacity work that compounds over weeks.
Rebuild everyday breathing mechanics, clinically rooted, foundational work.
Diaphragmatic breathing, or belly breathing, is a deep breathing technique that engages your diaphragm and helps you breathe more efficiently.
5·56 bpmbeginnerCalming
A simple technique to slow your breathing rate and improve ventilation.
2·410 bpmbeginnerCalming
Train respiratory fitness, structured protocols for tolerance and control.
A pranayama that climbs the inhale in steps, pausing partway, to build breath control and lung awareness.
2·2·2·2·64.3 bpmintermediateNeutral
A freediving-style training breath that holds after a relaxed exhale to gradually raise your tolerance to carbon dioxide and calm the urge to breathe.
4·6·103 bpmadvanced
A breath-hold endurance drill from freediving that extends the hold after a full inhale to train the body to work with less oxygen.
5·20·52 bpmadvanced
A rhythmic running breath that ties the breath to footfalls (inhaling for three steps and exhaling for two) to steady effort and reduce side stitches.
3·212 bpmbeginnerNeutral