Guide

Breathing exercises

Slow, patterned breathing is one of the quickest ways to change how you feel. A long breath out calms you down. Equal counts with pauses help you focus. A long breath in wakes you up. Pick how you want to feel, and start there.

How do you want to feel?

Calmer, right now

Quick Calm4-6 · about 2 minutesIn 4, out 6. A gentle way to settle in a couple of minutes.Extended Exhale4-8 · about 2 minutesIn 4, out 8, no holds. The easiest way to calm right down.

Read the guide to breathing for anxiety

Ready for sleep

4-7-84-7-8 · about 3 minutesThe classic sleep breath, with a long hold and a longer exhale.Sleep Prep4-4-8 · about 3 minutesIn 4, hold 4, out 8. A gentle wind-down before bed.

Read the guide to breathing for sleep

Steady and focused

Box Breathing4-4-4-4 · about 2 minutesFour counts on every side. Steady when the pressure is on.Deep Focus5-5-5-5 · about 3 minutesSlow, even counts with pauses, for settling into focused work.

Balanced, every day

Coherent 5-55-5 · about 2 minutesFive in, five out. A smooth, easy rhythm for every day.

Awake and alert

Morning Boost4-2-2 · about 1 minuteA brisk, long-inhale rhythm to wake you up.

All eight, side by side

Counts are in seconds: breathe in, hold, breathe out, hold.

PatternCountsHoldsTakesGood for
Morning Boost4-2-2YesAbout 1 minuteWaking up, before a workout, the afternoon slump
Quick Calm4-6NoAbout 2 minutesSettling quickly after a stressful moment
Coherent 5-55-5NoAbout 2 minutesA calm daily habit, beginners
Deep Focus5-5-5-5YesAbout 3 minutesSettling in before focused work
Box Breathing4-4-4-4YesAbout 2 minutesStaying steady under pressure
Sleep Prep4-4-8YesAbout 3 minutesWinding down before bed
4-7-84-7-8YesAbout 3 minutesFalling asleep, quieting anxious thoughts
Extended Exhale4-8NoAbout 2 minutesCalming down without holds

Questions people ask

Which breathing exercise is best for sleep?

Patterns with a long breath out work best for winding down. Extended exhale breathing (4-8) is the easiest place to start, 4-4-8 adds a short hold, and 4-7-8 is the best known. There's more in our guide to breathing for sleep.

Which breathing exercise is best for anxiety or stress?

Patterns with a longer breath out and no holds, like 4-6 breathing and extended exhale, settle you quickly. Coherent breathing works well as a daily habit. See our guide to breathing for anxiety.

Which breathing exercise is best for focus?

Box breathing (4-4-4-4) and deep focus breathing (5-5-5-5) use equal counts with pauses, which give your attention a steady rhythm to follow.

Which breathing exercise is best for beginners?

Coherent breathing (five in, five out) or 4-6 breathing. Neither has holds, and both are easy to keep up.

How long should a breathing exercise be?

Two to five minutes is enough for most people. Every pattern here takes between one and three minutes at its default length.

A guide in your pocket

Orris guides every one of these patterns with a glowing shape and gentle vibrations, suggests one for the time of day, and lets you build your own. It's free, with no account and no ads.

Download on the App Store

Last updated October 2026. Orris is a wellness app and doesn't replace medical advice.