Guided Breathing Exerciser

Follow the circle as it grows and shrinks, breathing in as it expands and out as it contracts. Choose a pattern and a length of time, then press Start.

Cycles: 0 · Time left: 3:00

Ready

This exerciser is silent. Stop if you feel dizzy, light-headed or unwell.

Safety first

  • Stop if you feel dizzy, light-headed, tingly or short of breath.
  • This is a relaxation and practice tool, not a treatment for any lung or heart condition.
  • If you have a lung or heart condition, ask your doctor or a respiratory physiotherapist before trying breath-holding patterns such as box or 4-7-8 breathing.
  • If breathlessness doesn’t settle or gets worse, call 911 (US) or 999 (UK).

How it works

Each pattern is a timed sequence of breathing in, breathing out and, for some patterns, holding. The circle expands while you breathe in and shrinks while you breathe out. Text cues and a countdown tell you what to do. They are also announced to screen readers. If your device is set to reduce motion, the circle stays still and only the text changes.

The four patterns

  • Slow breathing (in 4, out 6): a simple, gentle pace with a longer breath out. No holds.
  • Pursed-lip breathing (in 2, out 4): breathe in through your nose and out slowly through pursed lips. The American Lung Association describes this technique and suggests breathing out at least twice as long as you breathe in.
  • Box breathing (4-4-4-4): in, hold, out, hold, for 4 seconds each. A popular relaxation pattern.
  • 4-7-8 breathing: in for 4, hold for 7, out for 8. Another popular relaxation pattern with a long hold.

The American Lung Association recommends practicing pursed-lip and belly breathing for 5 to 10 minutes a day while your breathing is comfortable, so the techniques feel familiar when you need them. Box and 4-7-8 breathing are widely used for relaxation, but there is little research on them for lung health, so we don’t make any claims about them.

For step-by-step instructions, including belly (diaphragmatic) breathing, see our guide to breathing exercises at home.

Frequently asked questions

Slow breathing (in 4, out 6) is the gentlest because it has no breath-holds. Pursed-lip breathing is a good one to learn if you sometimes feel out of breath during activity.

No. Breathing exercises can help some people control their breathing and feel calmer, but they don’t treat or cure any lung condition. If you have a lung condition, your doctor or a pulmonary rehabilitation team can advise you.

Breathing too deeply or too fast, or holding your breath, can make some people light-headed. Stop, breathe normally, and try a gentler pattern next time. If dizziness continues, talk to a doctor.

No. It is silent and uses visual and text cues only. Screen readers announce each cue.

No. The exerciser runs in your browser and does not store or send any information.

Sources

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