One-Minute Reset
Six slow breaths with a soft, longer out-breath.
A small pause you can fit between two things.
Evidence: Early evidenceBreathing exercises
A small, curated set. Every exercise is gentle, and every pause is optional.
Quick resets
One to three minutes, for the middle of a busy day.
Settling Breath
A short, easy in-breath and a slower way out.
For when everything feels like too much. Very little to think about.
Evidence: Early evidenceThree-Minute Reset
Arrive, steady the rhythm, then soften the out-breath.
A slightly longer pause that eases in gradually.
Evidence: Some evidenceBefore the Exam
Three steady minutes before something that matters.
For pre-exam, pre-interview or pre-presentation nerves.
Evidence: Some evidenceEveryday calm
Steady rhythms you can return to.
Soft Exhale
In for four, and a slow, easy six on the way out.
For tension you can feel in your shoulders, jaw or chest.
Evidence: Early evidenceGentle Slow Breathing
Slightly slower than usual, and never strained.
An easy, general-purpose calming rhythm.
Evidence: Some evidenceEven Breath
Four in, four out. Simple and balanced.
A steady, familiar rhythm for when you are mostly okay.
Evidence: Some evidenceSteady Rhythm
A slow, even rhythm of about six breaths a minute.
For longer, settled practice once slow breathing feels easy.
Evidence: UncertainFive Quiet Minutes
Ease in with an even rhythm, then a softer out-breath.
A longer pause for a calmer stretch of the day.
Evidence: Some evidenceWhen Your Mind Won't Stop
Gentle counting gives racing thoughts somewhere to land.
For worry loops and busy thoughts.
Evidence: Early evidenceGentle Box Breathing
In, rest, out, rest — and the rests are optional.
A structured, four-part rhythm some people find steadying.
Evidence: Early evidenceEvening and sleep
Low light, low effort, slower pace.
Pre-Sleep Gentle Breathing
Dim, quiet and slow, for winding down in bed.
For when your body is tired but your mind is still switched on.
Evidence: Early evidenceTen-Minute Wind-Down
A gradual slowing over ten minutes, ending very softly.
For the end of a long day.
Evidence: Early evidenceSofter ways in
For when paced breathing feels like too much.
Natural Breath
No counting. Just notice the breath you already have.
The gentlest start, for first-timers or when pacing feels like pressure.
Evidence: Early evidenceLook Around
A short grounding exercise with no breath focus at all.
For when focusing on breathing feels uncomfortable.
Evidence: Early evidence