Back to Mindfulness Resources
Breathing Exercises
Guided breathing techniques to calm your mind and body
Total Sessions
0
Total Time
0 min
Favorite Technique
4-7-8 Breathing
Choose Your Technique
Select a breathing pattern that works for you
4-7-8 Breathing
Inhale for 4, hold for 7, exhale for 8
Reduces anxiety, promotes sleep
4 cycles
~2 min
Box Breathing
Equal timing for all phases
Improves focus, reduces stress
6 cycles
~2 min
Belly Breathing
Deep diaphragmatic breathing
Activates relaxation response
5 cycles
~2 min
Coherent Breathing
Balanced 5-5 rhythm
Balances nervous system
8 cycles
~2 min
Breathe In
4-7-8 Breathing
How to Use 4-7-8 Breathing
Breathe In
4s
Hold
7s
Breathe Out
8s
- • Find a comfortable seated position with your back straight
- • Place one hand on your chest, one on your belly
- • Follow the visual guide and breathe through your nose
- • Focus on making your belly rise more than your chest
- • Don't force your breathing - let it flow naturally
- • If you feel dizzy, pause and return to normal breathing
Benefits of Breathing Exercises
- • Reduces stress and anxiety
- • Lowers blood pressure
- • Improves focus and concentration
- • Promotes better sleep
- • Activates the relaxation response
- • Helps manage cravings and urges
- • Increases mindfulness and presence
- • Balances the nervous system