Deep breathing exercises

Deep breathing exercises for relaxation, focus, and sleep

Breathe along with science backed deep breathing exercises that slow the breath to 4 to 6 cycles per minute. BreathWise guides resonant breathing, 4-7-8 breathing, and exhale weighted routines that calm your nervous system in minutes.

Start deep breathing Build vagal resilience

Guided deep breathing routines

Choose a preset based on your goal and load it directly inside the BreathWise pacer.

10 minutes / 5.5 second rhythm

Deep breathing exercises for relaxation

Follow a resonant breathing pace to calm the nervous system, steady heart rate variability, and ease physical tension.

Inhale through the nose for 5.5 seconds while expanding the belly and ribs.
Exhale for 5.5 seconds with a relaxed jaw and soft shoulders.
Maintain nasal breathing the entire time to boost nitric oxide production.
Use once in the afternoon and once in the evening for maximum carryover.

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6 minutes / 4-2-6-0 tempo

Guided deep breathing for anxiety releases

Shift out of anxious overbreathing with a gentle exhale-lengthening cadence that emphasises vagus nerve activation.

Inhale through the nose for 4 seconds.
Pause for 2 seconds to settle the nervous system.
Exhale for 6 seconds, focusing on a slow, quiet airflow.
Skip the post exhale hold to keep breathing relaxed and effortless.

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8 minutes / 4-7-8 sequence

Deep breathing exercises for sleep preparation

Prime the body for restorative sleep using the classic 4-7-8 deep breathing technique to lengthen the exhale and slow heart rate.

Inhale quietly through the nose for 4 seconds.
Hold for 7 seconds while releasing jaw and forehead tension.
Exhale through pursed lips for 8 seconds with a steady whoosh.
Complete 6 to 8 rounds just before turning out the lights.

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Why deep breathing works

Slow, controlled breathing helps the body shift into a rest and digest mode. Use these reminders to keep results strong when you practise each day.

Regulate heart rate variability and improve emotional resilience.
Train diaphragmatic efficiency for better posture and endurance.
Lower evening cortisol and smooth the transition into deep sleep.
Support focus sessions when paired with short restorative breaks.

Deep breathing FAQ

How long should a deep breathing exercise last?

Most deep breathing exercises work well between 5 and 15 minutes. Use shorter bursts during the day and longer sessions at night to unwind.

Do I need to sit or lie down for deep breathing?

A tall, relaxed seated position is ideal because it keeps the diaphragm free. You can also lie down for sleep routines or active recovery.

Can deep breathing exercises help with focus at work?

Yes. Use a five minute deep breathing break to reset between meetings and pair it with gentle movement to maintain alertness without coffee.

Explore more BreathWise breathing pathways

Strengthen your practice by moving between these focused breathing collections tailored for calm, sleep, and energy.

Breathing for anxiety relief Sleep breathing exercises Vagus nerve breathing Box breathing training