Breathing Exercises
4-7-8, box, coherent, and more
Deep relaxation and easier sleep
Inhale
4
Cycle: 0
Why slow breathing works so fast
Calms in minutes
A longer exhale than inhale is the fastest voluntary brake on the stress response.
Steadier heart rhythm
Around six breaths a minute, heart rate and breath synchronise — coherent breathing.
Clearer thinking
Lower arousal frees the prefrontal cortex to plan instead of react.
Easier sleep onset
4-7-8 before bed shortens the time it takes to drift off.
The science, briefly
Exhaling activates the vagus nerve, which slows the heart and signals safety to the brainstem. Patterns with an exhale longer than the inhale — 4-7-8, or the double-inhale physiological sigh — reliably reduce self-reported anxiety within about five minutes, and daily five-minute practice outperforms equivalent time spent in passive mindfulness in controlled trials.
Choosing the right pattern
- 1
Anxious right now: two short inhales through the nose, one long exhale — the physiological sigh.
- 2
Need focus: box breathing, 4 in, 4 hold, 4 out, 4 hold, for three minutes.
- 3
Winding down: 4-7-8, four rounds, sitting upright before you lie down.
- 4
Low energy: faster nasal inhales with a short exhale for 30 seconds, then return to normal.
Practical notes
- ✦Breathe through the nose where you can; it warms and slows the air.
- ✦Stop and breathe normally if you feel light-headed — never force a hold.
- ✦Short and daily beats long and occasional.
- ✦Sit upright: a collapsed chest limits diaphragm movement.
Common questions
How many rounds should I do?+
Three to five rounds is usually enough to feel a shift. More is fine, but stop if you feel dizzy.
Is it safe in pregnancy or with asthma?+
Gentle slow breathing is generally fine, but avoid long breath holds and check with your clinician first.
Can breathing stop a panic attack?+
It can shorten one. During peak panic, prioritize a long exhale over counting perfectly, and use grounding alongside it.