Breathing exercises for calm, focus and sleep
These guides explain breathing techniques in plain UK English so you can choose the right method for the moment.
Use the tool first if you want a guided experience, then return to the guides to build a routine.
If you want a practical next step, use the tool first—then come back to the guides for structure.
Try the Breathing ToolsExplore supporting guides
Suggested next stepsBox breathing step-by-step
A simple four-count pattern for calm and steady focus.
4-7-8 breathing explained
A paced breathing method often used for relaxation at night.
Coherent breathing for steady calm
A slow, even rhythm designed for steadiness rather than urgency.
60-second SOS breathing
A quick reset for acute stress or overwhelm.
Breathing for focus
A short routine to reduce mental noise before starting a task.
Breathing for sleep
A calm breathing routine to support sleep onset.
Breathing before exams
A short breathing routine to steady focus before tests or assessments.
Breathing for sensory overload
Gentle breathing steps to support regulation during sensory overwhelm.
Related across the site
Suggested next stepsFrequently asked questions
Do breathing exercises work for everyone?
Many people find them helpful, but responses vary. Start gently and keep it practical.
How long should I practise?
Aim for 2–5 minutes to begin. Consistency matters more than long sessions.
What if I feel light-headed?
Stop and return to normal breathing. Use shorter counts next time.
Is nose breathing required?
Not always. Nose breathing can feel steadier, but comfort comes first.
Which method is best for panic?
A simple slow exhale and grounding steps are often a practical first option.
Can children use these techniques?
Yes, with shorter counts and calm guidance.
Do I need to sit still?
No. Some people prefer walking slowly while breathing evenly.
How do I stop overthinking the counts?
Use a guided tool or timer so you can follow prompts.
How often should I practise?
Daily practice helps, especially before predictable stress points.
Is this medical advice?
No. It is educational information only.
Educational information only. If you are worried about your health or safety, seek professional advice.