SlowerBreathing guides
Short, practical guides for specific moments. Each one has a timer on the page and says plainly how strong the evidence is.
4-7-8 vs box breathing
Two famous counted breaths, side by side, with a plain verdict for each situation.
GuideHow to breathe slower
A step-by-step ramp from ordinary breathing down to about six breaths a minute.
GuideBreathing before a presentation
What to do 10 minutes before, 1 minute before, and at the lectern.
AngryBreathing exercises for anger
Cooling breath, candle breath, ten long sighs and box: four ways to cool down first.
UnfocusedBreathing exercises for focus
Box breathing, counting to ten, alternate nostril, and a quick wake-up for slumps.
AnxiousHow to breathe to calm down
Feeling anxious or shaky: a longer breath out, a double sigh, and no breath holds.
StressedBreathing exercises for stress
Four exercises ordered by how soon you feel them, and which one to use when.
SleeplessBreathing exercises to fall asleep
4-7-8, slow 4-6 breathing in bed, humming and a body-release exhale, with the evidence.
TiredEnergizing breathing exercises
Wake-up pumps, bellows breath and deep rounds with a hold, with exact counts.
Breathing timers
Prefer to pick a pattern and press start?
Breathing timer
One pacer, five common patterns, or your own counts for in, hold and out.
4 · 4 · 4 · 4Box breathing timer
Four equal sides: in, hold, out, hold. For a clear head before something demanding.
4 · 7 · 84-7-8 breathing timer
A short breath in, a long hold and a longer breath out. The classic bedtime breath.
5.5 · 5.5Coherent breathing timer
A slow, even wave at about six breaths a minute. Also called resonance breathing.
3 · 1 · 7Cyclic sighing timer
Two breaths in through the nose, one long sigh out. For letting tension go.
4 · 6Long exhale breathing timer
A breath out longer than the breath in, with no holds. For settling when you feel anxious.
Left · RightAlternate nostril breathing timer
One nostril at a time, switching after each breath in. For a scattered mind.
StopwatchBreath hold test
Time a comfortable hold after a normal breath out, and see how it changes over weeks.