All 14 breathing exercises in Slower

Every exercise in the app, with the timing it runs at and the feeling it is for. All of them are free.

In 3 · sip 1 · out 7

Double Sigh

A breath in, a short second sip on top, then one long sigh out through the mouth. Five minutes is the dose used in research. Try it in your browser

For: Stressed

3 sighs · 45 s

Three Sighs

Three long sighs with a short rest between each. For when you have less than a minute. Try it in your browser

For: Stressed

In 5.5 · out 5.5

Slow Wave

Even waves in and out with no pauses, at about five and a half breaths a minute. Also known as coherent or resonance breathing. Try it in your browser

For: Any time

In 4 · out 6 → 8

Long Exhale

In for four, out for longer. The breath out grows as the session goes on. Try it in your browser

For: Anxious

In 5 · hum 10

Hum

Breathe in, then hum softly with closed lips all the way out. You feel it in your lips and face.

For: Anxious, sleepless

In 5 · out 8

Cooling Breath

Cool air in over a curled tongue, warm air out through the nose. The yoga name is Sitali. Read the guide

For: Angry

In 3 · out 6

Candle Breath

A quick breath in, then a slow, steady blow through pursed lips, as if bending a candle flame without putting it out. Read the guide

For: Angry

4 · 4 · 4 · 4

Box

In, hold, out, hold, with equal counts on all four sides. Taught in military and police training. Try it in your browser

For: Unfocused

Your own pace

Count to Ten

Breathe at your own pace and tap each breath out, one to ten. Lose count and you start again at one. Read the guide

For: Unfocused

In 5 · out 8, side to side

Left and Right

In through one nostril, out through the other, then switch. The yoga name is Nadi Shodhana. Try it in your browser

For: Unfocused

4 · 7 · 8, then slow

4·7·8

In for four, hold for seven, out for eight, four times. Then slow breathing that fades out, with no chime at the end. Try it in your browser

For: Sleepless

3 rounds of pumps

Wake-Up Pumps

Rounds of short, sharp breaths out through the nose, with easy breathing between. The yoga name is Kapalabhati. Read the guide

For: Tired

30 breaths, then a hold

30 Breaths

Thirty deep breaths, a long hold on empty lungs, one recovery breath. One to four rounds, lying or seated. Read the guide

For: Tired, unfocused

One hold, timed

Breath Hold

One normal breath out, then hold and see how long is comfortable. Tracks your best over time. Try it in your browser

For: Curious

How the timings were chosen

Each exercise runs at the pace it is normally taught at: the counts from the teacher or the study behind it, not a pace picked to make sessions feel short. Almost every calming method lands between three and seven breaths a minute, which is a good deal slower than ordinary breathing.

If the standard pace is too much, every slow exercise has one alternative, and it is slower rather than faster: a longer breath out, or five seconds a side on the box. The fast exercises (Wake-Up Pumps and 30 Breaths) show a short safety screen before you start, because they are not for everyone and never for use in or near water.

Picked by feeling, not by name

In the app you rarely see this list. You say how you feel (stressed, anxious, angry, unfocused, sleepless or tired) and Slower opens the best match, with two or three alternatives underneath. The names are here for people who already know what they are looking for.

Last updated 11 November 2026. Slower is for general wellbeing and is not a medical treatment.