Breathing Circle
Follow the circle. Breathe in as it grows, out as it shrinks. Give it one minute.
Breathe gently, not deeply. Feeling dizzy or tingly? Stop and breathe normally.
Which pattern?
Easy calm (4-6): breathe in for 4, out for 6. No breath-holding, so it's the gentlest choice and a good place to start.
Box (4-4-4-4): in, hold, out, hold. Steady and focusing. Stops after 4 rounds.
4-7-8: in for 4, hold for 7, out for 8. A slow pattern many people use to wind down. Stops after 4 rounds, the usual advice for beginners.
Staying comfortable
Sit or lie down, and never do this while driving or in water. Small, quiet breaths work better than big ones. If a hold feels like a struggle, switch to Easy calm.
If you have a heart or lung condition, are pregnant, or breathing exercises tend to make you anxious, check with your doctor before trying the patterns with holds. This page is for relaxation and isn't medical advice.