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All Breathing Exercises - Browse 49 Guided Techniques

Browse every guided breathing exercise: box breathing, 4-7-8, Wim Hof, physiological sighs and sport-specific protocols. Filter by calm, focus, energy, sleep or recovery.

Calm

• Equal Breathing — Simple and balancing. Match your inhale and exhale length.
• Calming Breath — Extended exhale activates the parasympathetic nervous system.
• Resonance Breathing — 5.5 breaths per minute for heart-brain coherence.
• Physiological Sigh — Double inhale + long exhale. Fastest way to calm down.
• Three-Part Breath (Dirga) — Fill belly, ribs, then chest. The classic full yogic breath.
• Sitali (Cooling Breath) — Inhale through a curled tongue to cool body and temper.
• Light Breathing (Buteyko) — Breathe less, gently. Builds CO2 tolerance and calm.
• Screen Apnea Fix — Undo the shallow, held breathing you don't notice at the keyboard.
• Rib Room Breath — Widen the ribs sideways when there's no room left to breathe down.
• Surge Breath — One slow breath per contraction - the rhythm to rehearse before labour.
• Chandra Bhedana (Left-Nostril Breath) — In through the left nostril, out through the right. Cooling and quieting.
• Paced Cooling Breath — Six breaths a minute - the paced breathing studied for hot flushes.

Focus

• Box Breathing — Equal parts inhale, hold, exhale, hold. Used by Navy SEALs for calm focus.
• Alternate Nostril — Ancient yogic technique for balance and clarity.
• Triangle Breath — Inhale, hold, exhale - equal counts for steady aim.
• Pre-Serve Reset — Single calming cycle between points in racquet sports.
• Ujjayi (Ocean Breath) — Soft throat constriction creates an oceanic sound.
• Pre-Meeting Reset — Ninety seconds of composure before you present or speak.
• Start-Line Reset — Long exhales to tame pre-race nerves in the final minutes.
• Clutch Reset — One quiet cycle to steady hands and eyes under pressure.

Energy

• Energizing Breath — Short, powerful breaths to boost alertness.
• Bhastrika (Bellows) Activation — Rapid forceful breaths to fire up the nervous system.
• Lion's Breath — Forceful exhale releasing tension from face and chest.
• Wim Hof Style Breathing — 30 deep breaths followed by a retention. Energising and resilient.
• Morning Primer — Steady breaths with a bright hold to start the day awake.

Sleep

• 4-7-8 Relaxing — Deep relaxation. Inhale 4, hold 7, exhale 8.
• Bhramari (Humming Bee) — Hum on a long exhale. The vibration quiets a racing mind.
• Wind-Down Ladder — Long exhales with a soft pause - a gentle descent into sleep.
• Left-Side Settle — A sleep breath for the third trimester, lying on your left.
• Night Feed Reset — Get back to sleep after the 3am wake-up, not two hours later.

Recovery

• Tactical Recovery Breath — Rapid recovery between bursts for combat and team sports.
• Pursed-Lip Recovery — Long exhale through pursed lips for fast aerobic recovery.
• Workday Shutdown — A closing ritual that tells your body the workday is over.
• Side-Stitch Relief — Deep belly breaths with sharp exhales to release a stitch.
• Cool-Down Descend — Progressively slower breathing to close out a session.
• 360° Core Connection — Reconnect the diaphragm and pelvic floor before any other core work.
• Exhale on Effort — Breathe out on the lift - car seat, pram, toddler, barbell.
• Post-Meal Walk Breath — Nasal breathing paced to your steps on a short walk after eating.
• Cramp-Ease Breath — Slow breathing into the low belly to take the edge off period pain.

Performance

• Diaphragmatic (Belly) Breathing — Deep belly breathing for oxygen efficiency and endurance.
• Nasal-Only Endurance Breath — Train aerobic capacity by breathing only through the nose.
• Rhythmic Running Breath (3:2) — Alternates foot-strike on exhale to balance impact.
• Hard-Effort 2:1 Breath — Faster ratio for tempo, intervals, and threshold work.
• CO2 Tolerance Hold — Extend breath-hold for swimming, freediving and combat sport.
• Bilateral Swimmer Breath — 3-stroke breathing pattern for balanced freestyle.
• Freedive Prep Breathe-Up — Slow, long exhales to prepare for a single deep breath-hold.
• Power Breath (Brace & Lift) — Braced breath for max-strength lifts and explosive efforts.
• Hypoxic Swim Ladder — Stroke-timed holds that train relaxed swimming on less air.
• J-Breath (Breathing Baby Down) — Short exhale-led breaths for the second stage, instead of held pushing.

How are you feeling?

Stressed · Anxious · Can't Sleep · Low Energy · Unfocused · Angry · Overwhelmed · Restless · Fatigued

Start from where you are

Breathing Exercises for Pregnancy · Postpartum Breathing Exercises · Breathing Exercises for PCOS · Breathing Exercises for Period Pain · Breathing Exercises for Menopause and Hot Flushes

Programs

All 10 guided programs — 10 of them free.

Deciding between two

Box Breathing vs 4-7-8 Relaxing · Box Breathing vs Resonance Breathing · 4-7-8 Relaxing vs Physiological Sigh · Box Breathing vs Physiological Sigh · Box Breathing vs Alternate Nostril · Wim Hof Style Breathing vs Box Breathing · all comparisons

This is general information, not medical advice.