Controlled breathing is one of the few direct levers you have on your autonomic nervous system. Slow, extended exhales activate the parasympathetic response, lowering heart rate and blood pressure, reducing cortisol, and shifting you out of a stressed or agitated state. This page gives that practice a visual and audible pace to follow, so you don't have to hold the rhythm in your head.
Something to fix your eyes on
A slow, moving shape is easier to follow than a number in your head. Pick whichever scene feels calmest to look at, orb, ring, night sky or a breathing tree, they all pace you the same way.
A pattern for what you actually need
Winding down, steadying nerves before something stressful, building focus, pick by what you're trying to feel, not by guessing a count that might not fit.
Your sound breathes with you too
If you've got a mix playing, it quietly rises and falls with your breath, one more small cue pulling you into the same rhythm without you having to think about it.
One less thing to keep track of
The count runs for you at the bottom of the screen, so committing to "ten rounds" doesn't mean losing your place halfway through.
Slow / Equal
4-4 · 5-5 · Coherent · 6-6
Daily practice, HRV, blood pressure. 5-5 at 6 breaths/min is especially well-researched for heart rate variability.
Relaxation
4-2-6 · 4-3-4 · 4-7-8 · 5-2-5
Longer exhale activates the vagus nerve. 4-7-8 is effective for sleep onset. 4-3-4 keeps you alert but calm.
Triangle
3-3-3 · 4-4-4 · 5-5-5
Equal inhale, hold, exhale. The hold builds breath capacity and sharpens focus without heavy sedation.
Box
3-3-3-3 · 4-4-4-4 · 5-5-5-5
Four equal phases including an empty hold. Used by military and first responders for rapid emotional regulation under pressure.
Wim Hof
30× power breaths · exhale hold · recovery
Energising hyperventilation cycle followed by breath retention. Not for relaxation, for energy and cold tolerance.
Even 5 minutes of slow breathing produces a measurable shift in heart rate variability. For sleep, try 4-7-8 in bed. For focus, box breathing before a work session. For daily maintenance, 5-5 or Coherent are the most evidence-backed choices.