Breathing library
Free guided breathing exercises
Slow, steady breathing is one of the simplest ways to help your body settle. Pick a technique below, press start, and follow the circle as it grows and softens. Every exercise is free, works on any phone and needs no account.
Free, no sign-up. Opens the guided breathing circle.
Quick resets (1–2 minutes)
- Gentle PauseA slow, longer exhale tells your body it is safe to soften. The perfect reset.
- The Double SighTwo quick sips of air in, one long sigh out. One of the fastest ways to let tension go.
- Soft LiftA gentle, slightly brighter rhythm for when you feel flat and foggy.
- Triangle BreathThree equal steps to give restless energy a simple shape to follow.
- One-Minute ResetThe quickest way back to yourself. Sixty seconds, a few slow breaths, done.
Short sessions (5 minutes)
- Box BreathingFour equal sides: in, hold, out, hold. Steady and grounding when your mind is busy.
- 4 · 7 · 8 Wind-DownA classic for winding down before sleep. Skip the hold if it feels uncomfortable.
- Hand on HeartRest a hand on your chest. Breathe in kindness, breathe out the harsh inner voice.
- Even WavesSlow, even breaths at about six a minute. Balancing and quietly restorative.
- Soft BellyBreathe low and slow into your belly. A simple way to switch off the stress response.
- Humming Bee BreathBreathe in, then hum softly as you breathe out. The vibration is surprisingly soothing.
- Cooling BreathSip cool air in through pursed lips, then breathe out slowly through the nose. Lovely when you feel hot and bothered.
- Morning RiseA bright, steady rhythm to clear the fog and greet the day gently.
Longer, deeper sessions (10–20 minutes)
- Long ExhaleBreathe out for twice as long as you breathe in. One of the most reliable ways to calm your nervous system.
- Resonance BreathingAbout six slow breaths a minute: the natural rhythm where heart and breath fall into step.
- Ocean BreathBreathe out through your nose with a soft whisper at the back of your throat, like distant waves.
- Alternate NostrilA classic balancing practice. Use your thumb and ring finger to gently close one side at a time.
- Three-Part BreathFill the belly, then the ribs, then the chest, and let it all go. A full, nourishing breath.
- 7 · 11 BreathA long in-breath and an even longer out-breath. Popular for steadying panic and nerves.
- Kindness BreathPair each breath with a kind phrase. Gentle medicine for a harsh inner voice.
- Rooted BreathFeel your feet or seat. Breathe as though drawing calm up from the earth and sending worry down into it.
- Midday ResetA ten-minute lunchtime pause to put the morning down before the afternoon begins.
- Anxiety SootherShort in, long out, again and again. Simple enough to follow even when your mind is racing.
- Tide BreathingBreathe like the tide: in, pause at the top, slowly out, rest at the bottom.
- Gentle BoxA softer box breath with short holds. Steady, focusing and easy to keep up for longer.
- Equal BreathIn for six, out for six. Balanced, grounding and quietly restorative.
- Breath & Body ScanSlow breathing while your attention travels gently through the body, one area at a time.
- Calm FocusBox breathing with gentle focus cues. Ideal before study, work or a difficult conversation.
- Evening UnwindClose the day softly. A slow pattern that helps your body shift from doing to resting.
- Heart CoherenceSlow, even breathing with your attention resting on your heart and a warm feeling of appreciation.
- Deep RestA slow, sleepy rhythm with a long out-breath and a pause to rest in. Best lying down.
- Sleep StaircaseImagine walking slowly down a soft staircase, one step for every out-breath, towards sleep.
- Counting Down to SleepSlow breathing while counting backwards. A simple way to quieten a busy bedtime mind.
- Gentle AnchorA long, steadying practice. Your breath is the anchor; thoughts are just boats drifting by.
How to choose a breathing exercise
- Feeling anxious or panicky: start with a long out-breath, such as Gentle Pause or the Double Sigh.
- Mind racing or need to focus: try Box Breathing, which gives your attention a simple shape to follow.
- Winding down for sleep: 4-7-8 breathing and other slow patterns work well in bed.
- Feeling flat or foggy: a gentler, slightly brighter rhythm like Soft Lift can help.
Tips for getting the most from it
Sit or lie comfortably and let your shoulders drop. Breathe in through your nose if you can, and let the out-breath be slow and unforced. You never need to strain: if a count feels too long, shorten it.
A couple of minutes can make a difference, but practising most days is what builds the habit. Many people use a short session at the same time each day, such as before work or in bed.
Stay safe
Breathing exercises should always feel comfortable. If you feel dizzy or light-headed, return to normal breathing. If you have a heart or lung condition or you're pregnant, skip any breath holds and keep things gentle, and check with your GP if you're unsure.
Find a breath for how you feel
Questions people ask
How long should I do a breathing exercise for?
Even one or two minutes can help you feel steadier. For a deeper reset, try 5 to 10 minutes. Each exercise here shows a recommended length, and you can choose your own.
Which breathing exercise is best for anxiety?
Many people find patterns with a longer out-breath than in-breath calming, such as Gentle Pause or the Double Sigh. Box breathing is also popular because it is easy to follow. Try a few and notice which suits you.
Do I need an account?
No. Every breathing exercise is free and works without signing up. A free account simply saves your streak and progress across devices.
Are breathing exercises a treatment for anxiety?
They're a helpful everyday tool, not a replacement for professional care. If anxiety is affecting your daily life, speak to your GP or call NHS 111.