Breathing exercises

8 patterns, each with a timer, from box breathing (4-4-4-4) and 4-7-8 (4 in, 7 hold, 8 out) to coherent breathing (5 in, 5 out). The table compares every cycle length and rate, so you can pick by the time you have and the effect you want.

Swipe to see all columns.

Breathing patterns by timing, cycle length, breaths a minute and what each is suggested for

Box Breathing	4-4-4-4	16	3.8	2 × 4 s	Steady and balanced, for stress and focus
Equal Breathing	4-0-4	8	7.5	None	A simple, even rhythm to start with
Coherent Breathing	5-0-5	10	6	None	Six slow breaths a minute to settle the body
4-7-8 Breathing	4-7-8	19	3.2	1 × 7 s	A long exhale to wind down for sleep
Extended Exhale	4-0-8	12	5	None	Twice as long out as in, for quick calm
7-11 Breathing	7-0-11	18	3.3	None	Deep and slow, for anxious moments
Triangle Breathing	4-4-4	12	5	1 × 4 s	Three even sides to sharpen attention
Deep Box	6-6-6-6	24	2.5	2 × 6 s	A longer box for experienced breathers

Timings are inhale, hold, exhale, hold, in seconds. Cycle length and breaths a minute are calculated from those numbers; Deep Box has no page of its own and opens on the home page timer.

How to choose

You can't sleep. Use 4-7-8 or extended exhale. The long breath out gives you something slow to follow; a 2026 review found self-reported sleep quality improved with slow breathing before bed, though objective measures were inconclusive.³

You are anxious now. Start with an exhale longer than the inhale. 4-8 and 7-11 both do that; 4-7-8 adds a hold. In a 2023 trial, cyclic sighing, a different exhale-focused practice, was the only one to improve mood significantly more than meditation.²

You need to stay steady. Box breathing or triangle breathing. The equal counts are easy to keep in your head in a meeting or in line.

You want a daily practice. Coherent breathing at 5 in and 5 out, 6 breaths a minute. It is close to the resonance frequency used in heart rate variability biofeedback, where breathing at about 6 breaths a minute produces the largest oscillations for many people.⁴

You don't want holds. Equal breathing, 4 in and 4 out, or coherent.

You are teaching a group. Box breathing with a shorter count for children, or the custom timer with a copied link so everyone follows the same pace.

None of these patterns treats a medical condition. Slow breathing is associated with short-term changes in heart rate variability and with feeling calmer, but the studies are small and varied.¹ NHS guidance on breathing for stress suggests at least 5 minutes, as part of a daily routine.⁵