Breathing Exercise
Guided breathing techniques with visual animation and sound cues
100% in-browser. No data collected.
The Science of Breathing
Controlled breathing activates the parasympathetic nervous system — the "rest and digest" response. Different patterns target different outcomes: slowing the breath reduces cortisol and blood pressure, while fast breathing increases alertness.
Box Breathing (4-4-4-4)
Used by Navy SEALs and first responders for stress management. The equal timing of all four phases creates a calming rhythm that reduces anxiety and improves focus. Studies show it can lower cortisol within 5 minutes.
4-7-8 Breathing
Developed by Dr. Andrew Weil based on pranayama. The extended exhale activates the vagus nerve, triggering deep relaxation. Often called a "natural tranquilizer for the nervous system."
Coherent Breathing
Breathing at ~6 breaths per minute maximizes heart rate variability (HRV) — a key marker of nervous system health. Research by Dr. Stephen Porges links high HRV to better stress resilience and emotional regulation.
Triangle Breathing
A simpler variation of box breathing without the second hold. The three equal phases are easy to follow and effective for beginners. Used in yoga as a foundational breath control exercise.
Physiological Sigh
Research from Stanford (Dr. Andrew Huberman) shows the double inhale reinflates collapsed alveoli in the lungs, maximizing CO2 offload on the long exhale. This is the fastest known voluntary technique to reduce stress.
Energizing Breath
Rapid breathing activates the sympathetic nervous system, increasing heart rate and alertness. Similar to Kapalabhati pranayama. Best used as a brief energy boost, not for extended periods.
Wim Hof Method
Combines controlled hyperventilation with breath retention. The 30 rapid breaths increase blood oxygen and alkalinity, while the hold triggers a powerful dive reflex. Peer-reviewed research shows it can modulate the immune response.
Breathing Exercise — Free Guided Breathing Techniques
Master breathing techniques for stress relief, focus, and energy
The most complete free breathing exercise tool online. 8 scientifically-backed techniques with visual guides, sound cues, and ambient backgrounds. Box Breathing, 4-7-8, Coherent, Triangle, Physiological Sigh, Energizing, Wim Hof, and Custom patterns — all processed in your browser with zero data collection.
Features
8 Breathing Patterns
Box, 4-7-8, Coherent, Triangle, Physiological Sigh, Energizing, Wim Hof, and Custom — each with unique benefits.
Visual Breathing Guide
Animated breathing circle with color-coded phases, progress ring, and countdown timer.
Sound Cues
Choose from bell, chime, or soft beep to mark phase transitions.
Ambient Backgrounds
5 background sounds: silence, comfort noise, rain, ocean waves, and forest — generated via Web Audio.
Session Statistics
Track your total time, breath count, and rounds completed after each session.
Custom Patterns
Create your own breathing pattern with configurable inhale, hold, exhale, and second hold durations.
How to Use
- Choose a breathing technique from the pattern cards — each shows timing and benefits.
- Set the number of rounds (1-50). Each round completes one full cycle of the pattern.
- Optionally select a transition sound and ambient background.
- Press Start and follow the animated circle — inhale when it grows, exhale when it shrinks.
- After the session, review your statistics and start again if desired.
Frequently Asked Questions
Which breathing technique is best for anxiety?
The 4-7-8 method and Physiological Sigh are most effective for anxiety. The 4-7-8 technique activates the vagus nerve through extended exhalation, while the Physiological Sigh (double inhale + long exhale) is the fastest voluntary method to reduce stress, backed by Stanford research.
How long should a breathing session last?
For beginners, 3-4 rounds (2-5 minutes) is a good starting point. Advanced practitioners may do 10-20 rounds (10-30 minutes). Even a single round of Physiological Sigh can reduce stress immediately.
Is the Wim Hof method safe?
The Wim Hof method involves temporary hyperventilation and can cause lightheadedness or tingling. Never practice it in water, while driving, or standing. It is not recommended for people with cardiovascular conditions, epilepsy, or during pregnancy. Start with 1-2 rounds.
What is coherent breathing?
Breathing at approximately 5 seconds in, 5 seconds out (6 breaths per minute) maximizes heart rate variability (HRV). This "resonance frequency" breathing is used in clinical settings for stress, anxiety, and PTSD treatment.
Can I use this without sound?
Yes. Set Phase Sound to "None" and Background to "Silence" for a completely visual experience. The animated circle and countdown timer provide all the guidance you need.
Does this work on mobile?
Yes, the tool is fully responsive and works on phones and tablets. The breathing circle adapts to smaller screens. All audio is generated locally using the Web Audio API.
