Guided breathing

Follow the circle: it expands as you breathe in, pauses as you hold, contracts as you breathe out. Pick a technique and press «Start».

Technique

Soft sounds

Ready?

The techniques

Box breathing (4-4-4-4: in, hold, out, pause) is used to regain focus and calm. The 4-7-8 (in 4, hold 7, out 8) is often suggested to help with sleep. Coherent breathing (5-5) aims at about 6 breaths per minute, a naturally relaxing pace.

How to use it

Breathe through your nose, relax your shoulders, and follow the circle without forcing: if a rhythm feels uncomfortable, pick a shorter one or customize the timings. 2-5 minutes are enough.

Note

A general wellbeing tool, not a medical treatment: for anxiety or breathing disorders, see a professional.