These are the seven most tried and tested breathing practices to aid rest and relaxation. Choose one that feels right, or simply try them in turn.
Box breathing uses four equal counts — breathe in, hold, breathe out, hold — to steady a restless or anxious mind. It is the technique used by the military and emergency services for rapid calm.
4-7-8 places the weight on a long, slow exhale. Breathe in for four counts, hold for seven, release for eight. Particularly good before sleep or when you need to move from tension into rest.
Physiological sigh is the fastest-acting of all. A double inhale through the nose, followed by one long exhale. It is the breath the body produces involuntarily in moments of great stress — done deliberately, it can ease acute anxiety within a single breath.
Triangle breathing uses three equal counts with no second hold — breathe in, hold, breathe out, each for five counts. Simpler and more accessible than box breathing, and a good starting point for those new to breathwork.
Coherent breathing follows a gentle, natural rhythm close to the body's resting breath — a short inhale, a brief pause, a longer exhale, and a moment of stillness. Soft and unhurried, it is well suited to moments of mild anxiety or low mood.
Extended exhale combines the steadiness of box breathing with a longer, more deliberate out-breath. The extended exhale activates the body's calming response without the intensity of 4-7-8, making it a good choice for winding down in the evening.
Resonance breathing is the simplest of all — five counts in, five counts out, with no holds. Research suggests this slow rhythm, around six breaths per minute, synchronises the heart and breath for a state of deep, sustained calm.
The breath cycle determines the length of each complete inhale-hold-exhale sequence. At normal speed, most practices run between 12 and 20 seconds per cycle — close to the body's natural resting rhythm of around five to six breaths per minute, which research associates with a reduced heart rate and a calm, settled nervous system.
Slowing the cycle extends each phase, deepening the breath and encouraging a more meditative state. This suits those who find the default pace easy and want to deepen their practice, or those working through anxiety who benefit from longer, more deliberate breaths.
Quickening the cycle shortens each phase to something closer to a natural breathing rate. This can feel more accessible for beginners, or for those who find a very slow pace uncomfortable at first — particularly useful with the physiological sigh, where a faster cycle is closer to how the breath actually behaves in practice.
As a general guide: if you feel the need to gulp for air or feel lightheaded, the cycle is too slow for where you are right now. If it feels rushed, slow it down. The right speed is the one that feels effortless.
The breathing circle
This simple visual guide is a great way to regulate breathing, which is one of the fastest and most effective way to acheive instant calm.
The ball in the middle does the work. It expands as you breathe in, holds steady, and contracts as you breathe out — so you’re following it, rather than counting in your head.
Press start, and it’ll begin with box breathing by default. But there are seven patterns to choose from under “Breathwork options”. Each one does something slightly different — some are built for rapid calm, others for winding down before sleep.
If you’re not sure which to pick, open “Seven ways to find stillness” below the ball. It explains what each technique actually does, and who it tends to suit.
You can also choose how long to practise for — anywhere from three minutes up to thirty — and adjust the speed of each breath cycle.
Slower deepens the practice; faster feels more natural if a slow pace makes you lightheaded or short of breath. “Finding your pace” has more on getting that balance right.