Follow an easy rhythm. Leave the effort out.

This short guide offers a gentle in-and-out pace. Keep breathing comfortably; there is no breath hold. Stop or return to your normal breathing whenever you prefer.

3 minutes · 4 seconds in / 6 seconds out

Late afternoon sunlight falling through a leafy canopy

Before you press start

Find a position that feels easy.

Sit, stand, or lie down in a way that feels supported.
Keep your eyes open or closed—whichever feels comfortable.
Let the breath stay natural. You can ignore the timer’s pace.
If you feel dizzy or uncomfortable, pause and breathe normally.

This is a general relaxation exercise, not a medical treatment or a test of how deeply you can breathe.

Guided breathing

Let the timer keep the count.

Gentle inhale, then a slightly longer exhale. Follow it only while it feels comfortable.

Ready when you are

03:00

Make it your own

Comfort matters more than the count.

Breathing patterns that feel soothing to one person may feel awkward to another. You can shorten the exhale, breathe without counting, or choose another kind of pause.

Try a normal breath

Simply notice the next few breaths as they already are. No need to deepen or slow them.

Use a visual anchor

Watch a tree move, follow the edge of a cloud, or look at a still object while you settle.

Take a movement break

Stand up, roll your shoulders gently, or walk to another room if stillness is not helping.

If breathing exercises feel distressing or you have a health concern, stop and talk with a qualified health professional.