Breathing Exercises Cheat Sheet
Four breathing patterns with the timing drawn out as diagrams, so there is nothing to memorize: box breathing, 4-7-8, the physiological sigh, and coherent breathing. Each one says what it is best for, from in-the-moment resets to bedtime.
Free download · PDF & PNG
Prints on one page - A4 and US Letter versions included
These cheat sheets are free for personal use, and therapists, counselors, and teachers are welcome to print and hand them out. Please keep the footer with the source on. If you share online, a link back to this page helps other people find the free version.
What's on this cheat sheet
Box Breathing (4-4-4-4)
In for 4, hold 4, out for 4, hold 4, drawn as a square you can trace. Used by military and first responders for steady focus under stress.
4-7-8 Breathing
In for 4, hold for 7, out for 8 with a soft whoosh. The long exhale and hold make it a favorite for winding down before sleep.
The Physiological Sigh
A double inhale through the nose followed by a long exhale through the mouth. The fastest in-the-moment reset, shown as a two-bump wave.
Coherent Breathing (~5.5s)
Smooth five-to-six second inhales and exhales with no holds. A few minutes daily trains your baseline calm rather than rescuing a single moment.
How to use it
- 1
Print the sheet or keep the PNG on your phone.
- 2
Match the pattern to the moment: sigh for right-now spikes, box for focus, 4-7-8 for sleep, coherent for daily practice.
- 3
Sit or stand tall and breathe low into the belly. The diagrams carry the timing so you do not count in your head.
- 4
If you feel dizzy, shorten every count and keep the ratio. Gentler is better than harder.
Frequently asked questions
Which breathing exercise is best for anxiety?
For an acute spike, the physiological sigh acts fastest because the long exhale directly slows your heart rate. For ongoing anxiety, a few minutes of coherent breathing daily does more, because it trains your resting nervous system rather than rescuing single moments.
What is the 4-7-8 breathing method?
You inhale through the nose for 4 counts, hold for 7, and exhale through the mouth for 8 with a soft whoosh sound. Four rounds is plenty. The long exhale and hold tip the nervous system toward rest, which is why it is often recommended before sleep.
What is box breathing and why do the military use it?
Box breathing is in for 4, hold for 4, out for 4, hold for 4, like tracing the four sides of a square. The even structure keeps breathing steady and gives a racing mind a simple shape to hold onto, which is why it is taught to people who must stay sharp under pressure.
Why do breathing exercises sometimes make me dizzy or more anxious?
Usually it means you are breathing too big or too fast, which drops carbon dioxide too quickly. Shorten every count while keeping the ratio, breathe more quietly, and keep your eyes open. If focusing on breath itself spikes your anxiety, grounding techniques are a better starting point.
