Learn diaphragmatic breathing and keep the pace easy.
Breathing exercises for calm, sleep and focus
Master your breath with guided timers, science-based techniques and simple daily routines designed to reduce stress and improve mental clarity.
Start here
Every page links to a practical next step, helping you move from learning to practice quickly.
Breathing exercises for beginners
A beginner-friendly guide to breathing exercises with a 5-minute routine, safe pacing rules and links to guided tools.
Breathing exercises for better sleep
Learn bedtime breathing routines, 4-7-8 modifications and sleep-friendly pacing to calm a racing mind naturally.
Breathing for anxiety relief
Use anxiety-friendly breathing exercises with no forced holds, long exhales and grounding steps for a calmer nervous system.
Breathing exercises for focus and productivity
Use breathing exercises before deep work, meetings and study sessions to reduce mental noise and improve focus.
Tools
Practice anywhere with our interactive breathwork tools. Measure your progress and find your rhythm.
Open tool
Breathing pacer
Use a free online breathing pacer with box breathing, 4-7-8, coherent breathing, panic-safe long exhales and focus sessions.
Open tool
Breath hold test
Measure a gentle breath hold baseline with a free timer, learn what your score means and get safe breathing recommendations.
A simple 7-day breathing plan
Build a lasting habit with short daily sessions. Start with just 3 minutes a day and feel the difference.
Use box breathing before a meeting or focused work block.
Try 4-7-8 before sleep, without forcing the breath hold.
Run the breathing pacer for a 3-minute coherent breathing session.
Add one panic-safe long-exhale practice for stressful moments.
Measure a gentle BOLT-style baseline with the breath hold test.
Pick the routine that felt best and schedule it as a daily habit.
Explore techniques
Master specific breathing patterns to change how you feel in minutes.
Box breathing: the 4-4-4-4 method for calm focus
Learn box breathing step by step with a 4-4-4-4 rhythm, benefits, common mistakes and when to use it for stress or focus.
4-7-8 breathing method for sleep and tension release
Learn the 4-7-8 breathing method for bedtime relaxation, anxiety relief and slower exhaling with safe beginner modifications.
Diaphragmatic breathing: the foundation of calm breathwork
Learn diaphragmatic breathing with simple hand placement, beginner drills, posture tips and links to guided breathing practice.
Coherent breathing: 5 seconds in, 5 seconds out
Practice coherent breathing at about six breaths per minute with a 5-5 rhythm for calm, HRV-friendly pacing and focus.
Health benefits
Discover how regular breathwork improves sleep, reduces stress and supports your nervous system.
Breathing exercises for stress relief
Use slow breathing, long exhales and short daily routines to reduce stress reactivity and build a calmer baseline.
Breathing exercises for better sleep
Learn bedtime breathing routines, 4-7-8 modifications and sleep-friendly pacing to calm a racing mind naturally.
Breathe for a goal
Find the right exercise for anxiety relief, focus, or better physical recovery.
Breathing for anxiety relief
Use anxiety-friendly breathing exercises with no forced holds, long exhales and grounding steps for a calmer nervous system.
How to breathe during a panic attack
A safe panic attack breathing guide with long exhales, grounding steps and advice on when to seek urgent medical help.
Breathing exercises for focus and productivity
Use breathing exercises before deep work, meetings and study sessions to reduce mental noise and improve focus.
Breathing exercises for lung health awareness
Gentle breathing exercises for respiratory awareness, nasal breathing, paced exhale control and safe breath practice.
Breathwork guides
Step-by-step routines and advice to help you build a consistent practice.
Breathing exercises for beginners
A beginner-friendly guide to breathing exercises with a 5-minute routine, safe pacing rules and links to guided tools.
Morning breathing routine for calm energy
A practical morning breathing routine for calm energy, focus and a lower-stress start without intense breathwork.
Keep the rhythm in your pocket
The Android app adds guided sessions, haptic pacing, reminders and a growing library of breathing programs.
Install Android app