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 evidenceChoose a length
- Good for
- When you are new to breathing exercises, or when being told how to breathe feels like too much.
- Rhythm
- No pacing
- Feel
- Very gentle
Go gently. There is no right way to do this. If paying attention to the breath feels uncomfortable, try Look Around instead.
Want to know why this works?
Simply noticing your breath, without changing it, is a common first step in many relaxation and mindfulness approaches. It asks nothing of your breathing at all.
Show breathing science
Simply noticing your breath without changing it is a common first step in many relaxation approaches. It is gentle, but there is little research on it as a stand-alone exercise.
Early evidence: Promising but limited or indirect research.
Sources
- World Health Organization. Doing What Matters in Times of Stress: An Illustrated Guide. Geneva: WHO; 2020. ISBN 9789240003927. https://www.who.int/publications/i/item/9789240003927 (opens in a new tab)
- National Center for Complementary and Integrative Health (NIH). Relaxation Techniques: What You Need To Know. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know (opens in a new tab)
- Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. 2018;12:353. doi:10.3389/fnhum.2018.00353 (opens in a new tab)
Technical timing
No pacing. A new gentle prompt every 10 seconds; the guide glows softly but does not expand or contract.