Breathing field guide

Breathing practices by intent

Choose a pattern for steady focus, nervous-system calm, or preparing for sleep.

Filter breathing practices

9 practices

Support vagal calm

1 practice

5.5 in · 5.5 out

Coherent Breathing

Commonly used for vagus nerveBreathe in for 5.5 seconds, out for 5.5 seconds, no holds. About five and a half breaths per minute — the pace most associated with heart rate variability and a calm, steady nervous system.

Support focus and clarity

2 practices

Alternate Nostril

Commonly used for focus & clarityInhale through the left nostril for four seconds, exhale through the right for four seconds, inhale through the right for four seconds, then exhale through the left for four seconds. About six full rounds.

4 in · 4 hold · 4 out · 4 holdCaution: Breath holds

Box Breathing

Commonly used for focus & clarityEqual sides: in, hold, out, hold — four seconds each. Used for steadying focus under pressure; the holds train tolerance for the pause instead of rushing the next breath.

Prepare for sleep

2 practices

4 in · 7 hold · 8 outCaution: Breath holds

4-7-8 Breathing

Commonly used for sleepIn through the nose for 4, hold for 7, out slowly for 8. The long exhale is the active ingredient — it leans the nervous system hard toward rest. Best lying down or before sleep.

Extended Exhale

Commonly used for sleepInhale through your nose for four seconds, then exhale through your nose for eight seconds. No holds. About eight cycles. The long exhale is the active part.

Settle stress

2 practices

Diaphragmatic Breathing

Commonly used for stressInhale through your nose for four seconds into the belly rather than the chest, then exhale through your nose for six seconds. Place a hand on your belly and feel it rise as you breathe in. No holds. About eight cycles. This is the foundational technique if you are new to breathwork.

2 in · 1 top-up · 6 out

Physiological Sigh

Commonly used for stressInhale through your nose for about two seconds, then take a short second inhale through your nose for about one second to fill the lungs, then a long exhale through your mouth for about six seconds. No holds. About five cycles. A randomized trial comparing breathwork techniques found that exhale-focused cyclic sighing produced the largest improvement in mood at about five minutes a day.

Clear sinus pressure

1 practice

Bhramari Humming Breath

Commonly used for sinus & congestionInhale through your nose for four seconds, then hum steadily as you exhale through your nose for about eight seconds. About six cycles. Humming substantially increases nasal nitric oxide.

Find a steadier calm

1 practice

Pursed-Lip Breathing

Commonly used for anxietyInhale through your nose for two seconds, then exhale through pursed lips for four seconds. No holds. About ten cycles. Commonly used for breathlessness. You can practice this seated, standing, or while moving.