Breath (how‑to)

Breathing — quick explainer

Inhale, hold, exhale with gentle timing. Start silent; add tones or voice if that helps you.

If you feel dizzy: pause, breathe normally, and try a shorter round later.

Pick your context

Three patterns to learn: Box 4‑4‑4‑4, Coherent 5‑5 (≈5–6 breaths/min), and 4‑7‑8 for settling. Keep it comfortable; stop if dizzy.

🟩 Box breathing (4‑4‑4‑4)

Inhale 4 • Hold 4 • Exhale 4 • Hold 4. A steady, balanced rhythm for calm and focus.

Best for: quick grounding, pre‑task focus
Try: 1–2 minutes to start

🟪 Coherent breathing (5‑5)

Inhale 5 • Exhale 5 (no holds). A smooth pace that many people find settling and sustainable.

Best for: steady calm, long work blocks, easing stress
Try: 3–5 minutes

🟦 4‑7‑8 breathing

Inhale 4 • Hold 7 • Exhale 8. A longer exhale pattern often used for settling at night.

Best for: winding down, sleep onset
Try: 2–3 minutes (stop if dizzy)

Evidence & UK resources

Emergency & urgent help (UK)

If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.