Coherent breathing in a simple rhythm
Coherent breathing is a slow, steady pace that many people find grounding.
It works well as a daily practice to build calm consistency.
If you want to act immediately, use the tool first. Then return here to build a routine.
Use the Breath LadderPractical steps
Start with a steady pace
Try inhale for 5, exhale for 5. Continue for 3–5 minutes.
If 5 feels too long, use 4 and build up over time.
Make it easier
Keep shoulders relaxed and breathe softly through the nose if comfortable.
Use a guided timer so you do not need to count.
Next steps
Suggested next stepsBreathing Exercises
Return to the pillar hub and choose the next guide.
Box breathing step-by-step
A simple four-count pattern for calm and steady focus.
Breathing for focus
A short routine to reduce mental noise before starting a task.
4-7-8 breathing explained
A paced breathing method often used for relaxation at night.
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.
Quick FAQs
Is coherent breathing the same as box breathing?
No. Coherent breathing is a smooth inhale/exhale without holds.
How long should I practise?
Start with 3–5 minutes and adjust to comfort.
Can I do it while walking?
Yes, as long as it feels safe and steady.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.