Breathing exercise
Follow the circle: breathe in while it grows, hold while it pauses and breathe out while it shrinks. Many people find a few minutes of slow breathing calming before a test, a meeting or sleep.
Press Start and follow the circle.
Pattern
Session length
⚠️ Safety first: never practise holding your breath in or near water, in the bath, while driving or standing up. Stop at the first sign of dizziness.
00:00.0
Great for
- A calm minute before exams, speeches or meetings
- Settling a class after break time
- Winding down before sleep
Questions & answers
What is box breathing?
You breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4 – like drawing the four sides of a box.
What is 4-7-8 breathing?
Breathe in for 4 seconds, hold for 7 and breathe out slowly for 8. The long out-breath is what many people find relaxing.
Is the breath-hold challenge safe?
Only on dry land, sitting down. Never practise breath-holding in or near water, and stop as soon as you feel dizzy. This page is for relaxation and fun, not medical advice.