Guided Breathing Exercises for Stress & Anxiety
When stress or anxiety builds, your breathing often speeds up without you noticing. Paced breathing exercises work by deliberately slowing that rhythm back down, following a steady pattern of inhales, holds, and exhales while your body settles. It's one of the oldest and simplest grounding tools there is, and it takes about two minutes on average.
Each exercise below guides you with a calming visual and optional soft audible chimes. They're free to use, right in your browser, with no account required.
Square Breathing
8 cycles · ≈ 2:08
A steady 4-4-4-4 rhythm: breathe in, hold, breathe out, hold. A favorite for steadying yourself under pressure.
Start Square Breathing4-7-8 Breathing
4 cycles · ≈ 1:16
Breathe in for 4, hold for 7, exhale for 8. A slow, wind-down pattern many people use before sleep.
Start 4-7-8 BreathingCoherent Breathing
12 cycles · ≈ 2:00
A gentle 5-in, 5-out rhythm with no holds. The simplest to start.
Start Coherent BreathingStop and breathe normally if you feel dizzy or lightheaded.
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