How to do the breathing exercise
- Sit or lie comfortably, relax your shoulders and, if you like, close your eyes between glances at the screen.
- Choose a pattern and a duration, then press Start.
- Breathe in through your nose as the circle grows, hold while it stays still, and breathe out slowly through your mouth or nose as it shrinks. Optional soft tones and vibration mark each change.
- Continue until the timer ends, then take a few normal breaths before standing up.
Which breathing pattern should I choose?
Box breathing (in 4, hold 4, out 4, hold 4) is used by athletes, nurses and military personnel to stay calm and focused under pressure. The 4-7-8 technique, popularised by Dr Andrew Weil, uses a long hold and a slow exhale and is often used to wind down before sleep. Coherent breathing at about 5.5 breaths a minute (5.5 seconds in, 5.5 seconds out) has been studied for its effect on heart rate variability. A simple 4 in / 6 out rhythm is an easy start: making the exhale longer than the inhale tends to activate the parasympathetic "rest and digest" nervous system.
Slow breathing practices have been shown in small studies to reduce perceived stress and anxiety and to lower heart rate in the moment. They work best with regular practice, a few minutes once or twice a day. Do not force your breath; if a count feels too long, choose a gentler pattern. People with breathing conditions, or who are pregnant, should avoid long breath holds.
The exercise runs entirely in your browser, with no sign-up or tracking.
How long should I practise?
Even one minute helps in a stressful moment. Three to ten minutes a day is a common routine.
Is it normal to feel light-headed?
Slightly, at first. Breathe more gently or choose a shorter pattern, and stop if it continues.
Nose or mouth?
Breathe in through the nose when you can. Breathing out through the mouth makes long exhales easier.