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🫁 Guided Breathing Exercise

Calm your mind and reduce stress through mindful breathing

About Breathing Exercises

Controlled breathing is one of the most powerful and accessible mindfulness techniques. By consciously regulating your breath, you can:

  • Activate your parasympathetic nervous system (rest and digest)
  • Reduce stress, anxiety, and blood pressure
  • Improve focus and mental clarity
  • Increase oxygen flow to your brain and body
  • Anchor yourself in the present moment

Choose a technique below and follow the visual guide. Find a comfortable seated position, close your eyes if you wish, and allow yourself to focus entirely on your breath.

Choose Your Breathing Technique

Box Breathing

4-4-4-4

Used by Navy SEALs for stress management

4-7-8 Breathing

4-7-8

Great for falling asleep quickly

Calm Breathing

6-6

Simple and deeply relaxing

Energizing Breath

4-2-4-2

Quick breaths for increased alertness

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Box Breathing
Current Technique

Tips for Practice

  • Find a quiet space: Minimize distractions for better focus
  • Sit comfortably: Keep your spine straight but relaxed
  • Breathe naturally: Don't force your breath, let it flow smoothly
  • Stay present: If your mind wanders, gently return focus to your breath
  • Practice regularly: Even 2-5 minutes daily can make a difference
  • Be patient: It's normal to feel awkward at first; ease improves with practice