Guided Breathing Exercise
Select from proven breathing patterns designed for different needs and situations. These guided techniques help regulate your nervous system and reduce anxiety through structured breathing patterns.
Box Breathing
Equal timing for calm focus
4-7-8 Technique
Extended hold for deep relaxation
Energizing 4-4-6
Balanced pattern for alertness
Quick Reset
Fast technique for immediate relief
Box Breathing (4-4-4-4)
Equal timing for all phases creates mental clarity and focus. Used by Navy SEALs and emergency responders to maintain calm under pressure. The symmetrical pattern helps regulate your nervous system and improve concentration.
4-7-8 Calming
Extended hold allows oxygen to fully saturate your blood, while the long exhale activates your parasympathetic nervous system. This technique is particularly effective for reducing anxiety and preparing for sleep.
4-4-6 Energizing
Balanced pattern that increases oxygen flow while maintaining control. The moderate exhale helps clear mental fog and boost alertness without causing hyperventilation.
3-3-3 Quick Reset
Faster rhythm for immediate stress relief when you only have a minute or two. Perfect for moments of acute anxiety or when you need quick emotional regulation.
How guided breathing works
Structured breathing patterns give your mind something specific to focus on, interrupting anxious thoughts. The timing cues help regulate your autonomic nervous system - the part that controls stress responses automatically.
Each technique targets different aspects of relaxation. Longer exhales activate your body's "rest and digest" mode, while controlled holds optimize oxygen exchange and build mental resilience.
Counting and timing keeps your mind occupied and present
Different patterns activate different relaxation responses
Regular practice improves your natural stress resilience
When to practice
- Start your day with energizing 4-4-6 breathing
- Use box breathing before important meetings or presentations
- Quick reset breathing during stressful moments
- 4-7-8 technique 30 minutes before bedtime
What you'll notice
- Immediate calming effect within the first minute
- Clearer thinking and improved decision-making
- Slower heart rate and reduced muscle tension
- Better stress resilience with regular practice
Tips for best results
Sit or stand straight to allow full lung expansion. Shoulders relaxed, not hunched.
Find a quiet space where you won't be interrupted. Comfortable temperature helps focus.
Practice the same technique for a week before switching. Building familiarity improves effectiveness.
Try These Next
Continue your practice with these complementary techniques: