All 18 breathing techniques
Every technique here has a free guided timer — tap one, tap Begin. No account, no ads, nothing to install. Grouped by what it is for.
Calm
- ↕ Physiological Sigh Double inhale + long exhale — the fastest real-time stress reset discovered by science. Sip · sip · long out · 5 min
- ∿ Resonance Breathing Breathe at 5.5/min to synchronize heart and brain for deep coherence. 5.5s in · 5.5s out · 10 min
- 🧘 Diaphragmatic Breathing Deep belly breathing — the foundation of all breathwork and relaxation. 4s in · 1s hold · 6s out · 10 min
- 🐝 Bhramari (Bee Breath) Humming exhale that vibrates the vagus nerve — instant calm and focus. 4s in · 10s hum · 5 min
Focus
- □ Box Breathing Equal-ratio breathing used by Navy SEALs to stay calm under pressure. 4 · 4 · 4 · 4 · 5 min
- ☯ Alternate Nostril Nadi Shodhana — yogic balancing breath that harmonizes left and right brain. 4 · 4 · 4 · ~5 min
- 🎯 Tactical Breathing Military combat breathing — rapid reset for high-stress peak performance. 4 · 4 · 4 · 4 · 4 min
Energy
- ❄ Wim Hof Method Power breathing with retention — boosts energy, focus, and resilience. 30 breaths → hold → recover · 10 min
- ♨ Tummo Meditation Tibetan inner-heat practice — vigorous breaths with visualization and locks. 5 breaths → hold → release · 3 min
- 🔥 Kapalabhati Skull-shining breath — rapid forceful exhales that energize and cleanse. 30 pumps → hold → recover · 3 min
- 🦁 Lion's Breath Forceful exhale with tongue out — releases tension from face, jaw, and throat. 4s in · hold · roar · 1 min
- 🔥 Breath of Fire Rapid, rhythmic Kundalini breath — builds core heat and mental clarity. 60 pumps × 3 rounds · 3 min
Sleep
- ☾ 4-7-8 Relaxation Dr. Andrew Weil’s natural tranquilizer for the nervous system. 4 · 7 · 8 · 1 min
- 🌬 Extended Exhale Exhale twice as long as you inhale — activates the vagus nerve for deep relaxation. 4s in · 8s out · 5 min
- ⚖ Sama Vritti (Equal Breath) Perfectly balanced inhale and exhale — calms the mind for sleep and meditation. 5s in · 5s out · 10 min
- 🌙 2-to-1 Breathing Exhale exactly twice as long as inhale — classic yoga technique for deep sleep. 3s in · 6s out · 10 min