A sanctuary for your breath. Choose a pattern and let the rhythm guide you.
"Each inhale: receiving the world. Each exhale: offering back."
Breathing Patterns
box
Pattern: 4-4-4-4 seconds
Box Breathing: Equal parts inhale, hold, exhale, hold. Used by Navy SEALs for calm focus.
Begin Practice →
478
Pattern: 4-7-8 seconds
4-7-8 Relaxing Breath: Long exhale activates parasympathetic nervous system. Promotes deep relaxation.
Begin Practice →
resonant
Pattern: 5-5 seconds
Resonant Breathing: 5-5 rhythm optimizes heart rate variability. Simple and grounding.
Begin Practice →
energize
Pattern: 2-2 seconds
Energizing Breath: Quick rhythm to awaken and invigorate. Use for morning alertness.
Begin Practice →
calm
Pattern: 4-6 seconds
Calming Breath: Extended exhale soothes the nervous system. Good for anxiety.
Begin Practice →
ocean
Pattern: 4-1-6-1 seconds
Ocean Breath: Gentle holds like waves pausing at shore. Meditative and flowing.
Begin Practice →
focus
Pattern: 3-3-3-3 seconds
Focus Breath: Shorter box pattern for sustained concentration. Good for work sessions.
Begin Practice →
sleep
Pattern: 4-7-8 seconds
Sleep Breath: Same as 4-7-8, optimized for pre-sleep. Repeat 3-4 times before bed.
Begin Practice →
About Breathing Exercises
Conscious breathing is one of the most portable and powerful tools for
changing your state. By controlling the breath, you influence the autonomic
nervous system—the part of you that decides whether to rest or react.
General principles:
- Longer exhales activate the parasympathetic nervous system (rest & digest)
- Breath holds after inhale build CO2 tolerance and calm
- Equal timing (like box breathing) creates balance and focus
- Shorter, faster breaths are energizing (use sparingly)
There's no wrong way to breathe consciously. Even noticing a single breath
is a form of meditation.
Tip: The body knows how to breathe. Trust it.
Quick Breath
No time for a full session? Just take three deep breaths right now:
Breathe in . . . . . . 1 . . . 2 . . . 3 . . . 4
Hold . . . . . . . . . 1 . . . 2 . . . 3 . . . 4
Breathe out . . . . . 1 . . . 2 . . . 3 . . . 4
Hold . . . . . . . . . 1 . . . 2 . . . 3 . . . 4
(repeat twice more)