Live Breathing Exercises
Five evidence-based breathing techniques with real-time animated guides. Pick one, set a duration, and breathe along.
Related reading
- Anxiety or Asthma: When Your Breathing Symptoms Overlap
- When Anxiety Could Be a Pheochromocytoma: The 5 Warning Signs
- Panic Attack or Heart Attack? How to Tell the Difference When Your Chest Hurts
- Anxiety Shortness of Breath: The Physiology Behind Why You Can't Catch Your Breath
- Panic Disorder Treatment: Every Evidence-Based Option That Actually Works
- What Is a Panic Attack? The Complete Guide to Understanding Your Body's False Alarm
FAQ
How do I know which technique is right for me?
If you're acutely stressed or about to do something challenging, try Box Breathing. If you're trying to fall asleep or calm down a panic spike, try 4-7-8. If you want a daily practice, try Resonance Breathing. If you have 30 seconds and need an emergency reset, do a Physiological Sigh. If you're physically tense or have insomnia, try Progressive Relaxation.
Why does the long exhale matter so much?
Inhaling activates your sympathetic (fight-or-flight) nervous system. Exhaling activates your parasympathetic (rest-and-digest) system via the vagus nerve. Making your exhales longer than your inhales tilts the balance toward calm. This is why 4-7-8 and the Physiological Sigh are so fast-acting — they have heavily exhale-weighted ratios.
I feel dizzy when I do these. What's wrong?
Mild dizziness is common at first — you're changing your CO2/O2 balance more than usual. Slow down, breathe shallower, or shorten the holds. If you feel faint, stop and breathe normally. People with cardiopulmonary conditions or pregnancy should check with a clinician before starting any breathwork practice.
Does this replace therapy?
No. Breathwork is a regulation tool, not a treatment for anxiety disorders. It works best as a supplement to evidence-based care like CBT, ACT, or, where appropriate, medication. If anxiety is interfering with your daily life, please see a clinician.
Will this work without internet?
Yes — once the page loads once, the breathing tool runs entirely in your browser. No data leaves your device. Your session history is stored only locally.