Search free breathwork
Browse exercises, guided classes, and programs by goal, duration, technique, or keyword.
4-7-8 for Sleep
The classic relaxing breath. Long exhale tells your nervous system the threat is over.
4-7-8 · 4 minWind Down — 7 min
A gentle ramp from end-of-day buzz to sleep-ready calm.
4-0-8-2 · 7 minHumming Bee for Sleep
Hum your way out of racing thoughts.
4-0-8 · 5 minSleep Reset — 12 min
A longer drop into deep parasympathetic state.
4-7-8 · 12 minMiddle of the Night
For 3am wake-ups. Gets you back to sleep without checking your phone.
2-0-6 · 3 minPre-Sleep Body Scan
Layer slow breath under a guided body scan.
5-0-7 · 10 minLong Exhale — 15 min
For nights when stress is loud.
4-0-10 · 15 minEvening Coherent
Even 5/5 rhythm to wind down without going horizontal.
5-0-5 · 5 minBox Breathing — 3 min
The military-tested calmer. Equal-count beats anxiety in any environment.
4-4-4-4 · 3 minPhysiological Sigh
60 seconds. The fastest stress-down tool we have.
2-0-6 · 1 minSOS — 90 Second Calm
A panic-button protocol you can run anywhere.
4-7-8 · 2 minCoherent Breath 5.5 BPM
The HRV maximiser. Smooth, simple, deeply effective.
5-0-5 · 5 minHumming Bee (Bhramari)
Quiet the mind by literally vibrating it.
4-0-8 · 3 minTriangle Breath
Three-part rhythm. A gentler cousin of box breathing.
4-4-4 · 3 minFree Flow Timer
Open timer for your own practice.
Open timer · 10 minOverwhelm Reset — 5 min
When the day is too much. A fast slope back to baseline.
2-0-8 · 5 minWorkday Pause — 4 min
A mid-meeting reset that no one will notice you doing.
4-4-4-4 · 4 minSlow Down — 10 min
A longer hold of resonance frequency.
6-0-6 · 10 minPre-Meeting Clear
A 2-minute mental sharpener before you walk in.
4-4-4-4 · 2 minTactical Box (Navy SEAL)
The protocol used in special operations training to stay calm under pressure.
5-5-5-5 · 5 minAlternate Nostril (Nadi Shodhana)
Balance brain hemispheres. The pre-creative-work essential.
4-0-4 · 5 minUjjayi (Ocean Breath)
A subtle throat constriction creates an ocean-wave sound. Anchors attention.
5-0-7 · 4 minDeep Work Prep — 6 min
A six-minute on-ramp to a 90-minute focus block.
5-5-5-5 · 6 minNadi Balanced — 10 min
A longer hemispheric balance.
5-0-5 · 10 minMorning Energizer
A 3-minute alarm clock for your nervous system.
1-0-1 · 3 minBellows Breath (Bhastrika)
Old-school yogic energiser. Powerful, fast, effective.
1-0-1 · 2 minWim Hof — 3 Rounds
The full Wim Hof method — 3 rounds, max retention.
3 rounds x 30 breaths · 12 minWim Hof — 4 Rounds
A longer WHM journey. Don't do this near water.
4 rounds x 30 breaths · 16 minMidday Pickup
A 90-second espresso shot. Without the espresso.
1-0-1 · 2 minPre-Workout Charge
4 minutes to prime your nervous system for hard training.
2 rounds x 30 breaths · 4 minKundalini Breath of Fire
Rapid pumping breath from kundalini yoga.
1-0-1 · 3 minLung Capacity Builder
Strengthen the diaphragm. Expand maximum vital capacity over weeks.
6-6-6-6 · 10 minCO₂ Tolerance — Level 1
Train your body to tolerate higher CO₂. Better endurance follows.
4-0-6-8 · 8 minCO₂ Tolerance — Level 2
A harder progression on CO₂ tolerance.
4-0-6-12 · 10 minBreath Hold Builder
A WHM variation tuned for max retention progress.
3 rounds x 35 breaths · 9 minRecovery After Training
Drop heart rate fast post-workout.
5-0-5 · 5 minRace Day Prep
A pre-event protocol used by Olympic athletes.
5-5-5-5 · 6 minBreathing 101
Start here. The foundational breath every other technique builds on.
4-0-6 · 5 minDaily HRV Builder
A daily 10-minute coherent practice. Your HRV will love it.
6-0-6 · 10 minButeyko Control Pause
Reduced-volume breathing trains better gas exchange.
3-0-4-6 · 8 minMorning Coherent
A 5-minute HRV warm-up to start the day.
5-0-5 · 5 minBelly Breathing
Re-train chest breathers to use the diaphragm.
4-0-6 · 4 minVagal Tone — 7 min
A double-exhale protocol that builds vagal tone over weeks.
4-0-8 · 7 minBreath Awareness — 15 min
A 15-minute meditation on the breath itself.
Open timer · 15 minMorning 3-Min Quick Start
When you have exactly 3 minutes.
1-0-1 · 3 minLong Coherent — 20 min
A meditative 20-minute hold.
6-0-6 · 20 minBox — 4 Minute Deep
A standard 4-minute box.
4-4-4-4 · 4 min4-7-8 Deep — 6 min
A longer 4-7-8 for nights when sleep is far away.
4-7-8 · 6 minRapid Clarity — 2 min
A short stimulating breath when you can't think straight.
1-0-1 · 2 minEvening 4-7-8
A pre-bed staple.
4-7-8 · 5 minStress Flush — 90 sec
A 90-second emergency exit.
2-0-6 · 2 minPre-Presentation
3 minutes before you walk on stage.
4-4-4-4 · 3 minCreative Flow Prep
Balance hemispheres before creative work.
4-0-4 · 4 minCold Plunge Prep
Prime the nervous system before cold exposure.
2 rounds x 30 breaths · 4 minWalk & Breathe
A 10-minute walking breath. Audio-only.
5-0-5 · 10 minLong Box — 12 min
A long, demanding box session for deep states.
6-6-6-6 · 12 minEvening Nadi Shodhana
Hemispheric balance before bed.
5-0-7 · 6 minGentle Energy — 4 min
A softer energiser for low-energy mornings.
2-0-2 · 4 minCommute Calm
8 minutes of paced breath for the train ride home.
5-0-5 · 8 minAfter an Argument
When the conversation went sideways.
2-0-8 · 4 minTravel Anxiety
For takeoff, security, or any travel friction.
4-7-8 · 5 minDeep Dive — 30 min
A long meditation. For experienced practitioners.
Open timer · 30 minPre-Call Confidence
2 minutes before a hard conversation.
4-4-4-4 · 2 minJet Lag Reset
After a long flight, before you collapse.
6-0-6 · 10 minHumming — 3 min
A short humming breath.
4-0-8 · 3 minDaily Wind Down
A short evening reset with soft breath cues, longer exhales, and a steady transition toward rest.
Aditi Shah · 5 minDaily Wake Up
A gentle morning class that uses longer inhales to lift alertness without rushing the nervous system.
Aditi Shah · 5 min10 min Morning Meditation
A guided morning meditation for clear energy, intention, and a calm start to the day.
Aditi Shah · 10 min10 min Sleep Meditation
A sleep meditation with long exhales, body softening, and a quiet descent into rest.
Aditi Shah · 10 min10 min Relaxing Meditation
A quiet guided meditation for slowing down, releasing tension, and returning to steady breath.
Kirra Michel · 10 min5 min Morning Meditation
A five-minute guided meditation for waking up the breath, body, and attention.
Chelsea Jackson Roberts · 5 minIntro to 7 Days of Breathwork
A beginner guided breathwork class that introduces a simple inhale, hold, and long-exhale pattern.
Chelsea Jackson Roberts · 5 min5-Day Beginner Onramp
Five days. Ten minutes a day. By Friday you have a foundation that lasts a lifetime.
5 days7 Days to Better Sleep
A daily wind-down protocol. Most users fall asleep 23 minutes faster by day 7.
7 days7-Day Stress Reset
A week of nervous-system retraining. Calmer by Sunday.
7 days7 Days to Sharper Focus
Train your attention like an athlete. Clearer thinking in a week.
7 days14-Day Energy Reboot
Two weeks to break the afternoon-crash cycle. Fast-paced breath training, daily.
14 days21-Day Lung Capacity
Three weeks of progressive training to expand vital lung capacity.
21 days30-Day Habit Builder
30 days of varied 5-minute sessions. Build the habit that changes everything.
30 days7-Day Pre-Sleep Wind Down
A bedtime ritual you actually want to do.
7 days