Breathe with intention

Guided Breathing Exercises

Just breathe. Your breath is always within reach. No equipment or perfect moment is needed. These exercises are here for you — whether you have 2 minutes or 10.

Safety first

These guided exercises are general wellness information, not medical advice or treatment. This page has not been medically reviewed by a named clinician. It is maintained by Unsteady Mental Health and was last updated August 24, 2026.

Stop immediately if you feel dizzy, faint, confused, uncomfortable, or more short of breath. For new or severe breathing difficulty, chest pain, fainting, blue lips, or another emergency, call 911 or your local emergency number. If you or someone else may be in immediate emotional danger, call or text 988 in the United States.

Do not practice rapid breathing or breath holds in or near water, while driving, or anywhere a loss of consciousness could cause injury. If you are pregnant or have a heart, lung, blood-pressure, or other health condition, ask a qualified healthcare professional before trying an advanced exercise.

Sources and further guidance

Exercises

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Equipment needed

Your breath

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Choose a guided breathing exercise

Box breathing uses four equal parts to create a steady, controlled rhythm. Follow each step at a comfortable pace and return to normal breathing whenever you need to.

How to do it

Inhale — 4 counts

Breathe in slowly through your nose, filling your lungs completely.

Hold — 4 counts

Hold your breath at the top. Keep your body still and relaxed.

Exhale — 4 counts

Release the breath slowly and fully through your mouth.

Hold — 4 counts

Hold at the bottom before beginning again.

Pro tip: Repeat 4–6 cycles. Place one hand on your chest to feel it rise and fall.

4-7-8 breathing uses a longer exhale than inhale. Practice this paced pattern before rest or whenever a quiet, counted rhythm feels helpful.

How to do it

Inhale — 4 counts

Breathe in quietly through your nose for 4 counts.

Hold — 7 counts

Hold your breath for 7 counts. The oxygen enriches your blood.

Exhale — 8 counts

Exhale completely through your mouth, making a whooshing sound.

Pro tip: Start with 4 cycles. Do not do more than 4 in your first month of practice.

Also called 'belly breathing,' this practice directs attention to the movement of your belly and chest while you breathe. Choose a comfortable position and keep the movement gentle.

How to do it

Position

Lie on your back or sit comfortably. Place one hand on your chest and one on your belly.

Inhale — 4 counts

Breathe in through your nose. Your belly hand should rise; your chest hand should stay mostly still.

Exhale — 6 counts

Exhale through pursed lips. Feel your belly fall. Gently press in to help empty your lungs.

Pro tip: Practice for 5–10 minutes daily. Over time, belly breathing becomes automatic.

Known as Nadi Shodhana in yoga, alternate nostril breathing uses a repeating pattern of gentle inhales and exhales. Move slowly and stop if the hand position or rhythm feels uncomfortable.

How to do it

Position

Sit comfortably. Rest your left hand on your knee. Raise your right hand to your face.

Close Right

Use your right thumb to gently close your right nostril.

Inhale Left — 4 counts

Inhale slowly through your left nostril for 4 counts.

Switch

Close your left nostril with your ring finger. Release your thumb from the right.

Exhale Right — 4 counts

Exhale slowly through your right nostril.

Inhale Right — 4 counts

Inhale through the right nostril. Then switch again and exhale left.

Pro tip: One full cycle = inhale left, exhale right, inhale right, exhale left. Do 5–10 cycles.

Pursed-lip breathing pairs a slow inhale through the nose with a longer exhale through gently pursed lips. Keep the breath easy rather than forcing a deeper inhale.

How to do it

Relax

Relax your neck and shoulder muscles. Let your jaw unclench.

Inhale — 2 counts

Breathe in slowly through your nose for 2 counts.

Pucker

Pucker your lips as if you were about to whistle or blow out a candle.

Exhale — 4 counts

Breathe out slowly through your pursed lips for 4 counts — twice as long as your inhale.

Pro tip: Aim for an exhale about twice as long as your inhale. Stop if you feel uncomfortable or more short of breath.

Also called coherent breathing, this practice uses a slow, even rhythm of six counts in and six counts out. Keep the breath comfortable and do not force the pace.

How to do it

Settle

Sit or lie in a comfortable position. Close your eyes and relax your face.

Inhale — 6 counts

Breathe in through your nose for exactly 6 seconds — slow, steady, and even.

Exhale — 6 counts

Breathe out through your nose for exactly 6 seconds. No pauses between breaths.

Pro tip: Set a gentle timer for 10 minutes. The rhythm — not the depth — is what matters most.

Simhasana in Sanskrit, Lion's Breath combines a deep inhale with an expressive exhale. Practice in a comfortable position and keep your face, jaw, and neck relaxed between repetitions.

How to do it

Position

Kneel or sit cross-legged. Place your hands on your knees, fingers spread wide.

Inhale

Breathe in deeply through your nose, filling your lungs.

Open

Open your mouth wide, stick out your tongue toward your chin, and open your eyes wide.

Exhale

Exhale forcefully through your mouth, making a long 'haaa' sound from deep in your belly.

Relax

Close your mouth. Breathe normally for a moment before repeating.

Pro tip: Repeat 4–6 times. This is particularly helpful when you feel your jaw clenching or your chest tightening.

This advanced practice uses rapid, rhythmic breathing followed by breath holds. Because it can feel intense, follow the safety guidance on this page and stop well before discomfort.

How to do it

Lie Down

Lie flat on your back. You may feel lightheaded — this is safer when lying down.

Power Breathe

Take 30 rapid, deep breaths through your nose or mouth. Fully inhale, then let go — don't force the exhale.

Hold Empty

After the 30th breath, exhale fully and hold. See how long you can hold without discomfort.

Recovery Breath — 15 counts

When you need to breathe, take one deep breath and hold for 15 seconds, then release.

Pro tip: Start with 2–3 rounds. Never practice near water or while driving. Ask a qualified healthcare professional whether this is appropriate for you if you have a health condition or are pregnant.

Your breath is always there for you.

If you're looking for more support beyond breathing, explore our full library of mental health resources — or reach out directly.

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Guided Breathing Exercises

Safety first

Sources and further guidance

Choose a guided breathing exercise

Box Breathing

How to do it

4-7-8 Breathing

How to do it

Diaphragmatic Breathing

How to do it

Alternate Nostril Breathing

How to do it

Pursed Lip Breathing

How to do it

Resonant Breathing

How to do it

Lion's Breath

How to do it

Energizing Breath

How to do it

Your breath is always there for you.