Free tool · Breathe with the circle
Calm breathing exercise
A gentle guided breathing exercise with three patterns, including 4-7-8, for 1, 3 or 5 minutes.
Ready when you are
Sit comfortably and press start.
5 in, 5 out. About six breaths a minute.
Breathe gently, never forcing it. Stop and breathe normally if you feel light-headed or uncomfortable.
How to use it
Sit or lie comfortably, relax your shoulders and press Start. Breathe in as the circle grows and out as it shrinks. Let the breath be soft and quiet; there is no need to fill your lungs completely.
Which pattern should I choose?
Slow and even is a good place to start: about six breaths a minute, with no holding. Longer out-breath makes each exhale a little longer than the inhale, which many people find settling before sleep. 4-7-8 adds a pause after breathing in; begin with just a few rounds and stop if it feels like a strain.
Prefer a square pattern with equal holds? Try the box breathing timer, and read how box breathing works.
This is a relaxation exercise, not medical treatment. If you have a heart or breathing condition, or are pregnant, check with a doctor before practising breath holds.