Breathing Exercises
Calm your mind and body through focused breathing. These research-backed exercises are here to help you reset and re-center.
What is It?
Breathing exercises are brief, structured practices designed to balance your nervous system and improve your mood. They’re simple, effective, and based on modern research.
Source: Balban et al., 2023; Stanford University
Breathing Techniques & Their Benefits
Cyclic Sighing
Involves two successive inhales through the nose (the second smaller), followed by a long, complete exhale. This exhale-focused technique resets breathing rhythms and quickly calms the body.
- Most effective in reducing stress and improving mood in studies
- Lowers respiratory rate and promotes positive feelings
- Encourages a full-body sense of calm and balance
Resonant Breathing
Breathing at a steady rhythm of about 5–6 breaths per minute. This slow, even-paced breathing maximizes heart rate variability, helping you feel calm and balanced.
- Reduces stress and enhances emotional stability
- Promotes relaxation by synchronizing heart and breath rhythms
- Improves cardiovascular and emotional regulation
4-7-8 Breathing
A simple pattern: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This deep, rhythmic breathing reduces anxiety and signals the body to relax.
- Quickly calms the nervous system and prepares for sleep
- Helps lower heart rate and quiet racing thoughts
- Balances carbon dioxide and oxygen levels for calm focus
Box Breathing
A balanced pattern of inhale, hold, exhale, hold — each phase equal in length. Known for its use by Navy SEALs and first responders to maintain calm and focus.
- Stabilizes breathing and anchors the mind
- Builds resilience to stress by balancing the breath
- Improves focus and control under pressure
How it Works
These exercises shift your autonomic nervous system to reduce stress and boost focus. Exhale-focused breathing promotes calm, while balanced or inhale-focused techniques boost alertness.
- Exhale-focused: lowers stress, enhances calm (e.g., cyclic sighing)
- Balanced: stabilizes mood and sharpens focus (e.g., box breathing, resonant breathing)
- Inhale-focused: energizes and promotes alertness
Research Evidence
- Mood Boost: All these techniques improve daily mood and lower anxiety, with cyclic sighing showing the largest mood increase.
- Physiological Balance: Cyclic sighing and resonant breathing reduce respiratory rate and support calmness.
- Backed by Science: These structured breathing methods were tested in a randomized controlled study published in Cell Reports Medicine, 2023.
Try These Exercises Today
Practice intentional breathing and discover calm and focus within minutes.
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