Breathing Exercises
Calm your mind and body through focused breathing. These evidence-based exercises help you reset and regain balance.
What It Is
Breathing exercises are short, structured practices that balance your nervous system and improve mood. They are simple, effective, and supported by current research.
Source: Balban et al., 2023; Stanford University
Breathing Techniques and Their Benefits
Cyclic Sighing
Involves two successive inhales through the nose (the second smaller) followed by a long, complete exhale. This exhale-focused method resets breathing rhythms and calms the body.
- Most effective technique for reducing stress and improving mood
- Lowers breathing rate and promotes a sense of calm
- Encourages full-body balance and relaxation
Resonant Breathing
Breathing at a steady rhythm of about five to six breaths per minute. This even pace increases heart rate variability and promotes balance.
- Reduces stress and improves emotional stability
- Promotes relaxation by aligning heart and breath rhythms
- Supports cardiovascular and emotional regulation
Four-Seven-Eight Breathing
A simple pattern: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. This deep rhythmic cycle quiets the body and mind.
- Helps lower heart rate and prepare for sleep
- Calms the nervous system and reduces tension
- Balances oxygen and carbon dioxide for steady focus
Box Breathing
A balanced rhythm of inhale, hold, exhale, and hold, each phase equal in length. Commonly used by first responders and high-stress professionals to maintain focus.
- Stabilizes breathing and anchors attention
- Builds resilience under pressure
- Improves concentration and calm response
How It Works
Breathing practices influence the autonomic nervous system to reduce stress or restore focus. Exhale-focused methods promote calm, while balanced or inhale-focused approaches increase alertness.
- Exhale-focused: reduces stress and promotes calm (for example, cyclic sighing)
- Balanced: stabilizes mood and sharpens focus (for example, box breathing or resonant breathing)
- Inhale-focused: boosts energy and alertness
Research Evidence
- Mood improvement: All techniques improved mood and reduced anxiety, with cyclic sighing showing the largest effect.
- Physiological balance: Cyclic sighing and resonant breathing lowered respiratory rate and supported calm states.
- Scientific validation: These breathing methods were tested in a randomized controlled study published in Cell Reports Medicine in 2023.
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Take a few minutes today to focus your breath and restore calm.
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