Breathing Exercises

A list of the most popular breathing exercises. Each exercise is explained in a short tutorial. Each tutorial includes an animated image that can be used to practice the breathing exercise online. A link to download the Animations for offline use is also included.

The animated images have been created using the Breath Ball app, which allows you to customize colors, audio guides, breathing rate and more. These breathing exercises are most effective when done with the Breath Ball app. You can download it for free:

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Please consult a healthcare professional before using any of these breathing exercises to treat a health problem!

4-7-8 Breathing: A technique for better sleep

Dr. Weil's 4-7-8 Breathing Exercise

With Dr. Andrew Weil’s 4-7-8 breathing technique, you inhale for 4 seconds, hold your breath for 7 seconds, and slowly exhale for 8 seconds. It‘s frequently used to fall asleep.

Breathing pattern: 4-7-8-0

High performance through Box Breathing

Box Breathing

Box Breathing is a performance enhancement and stress management technique. Inhale, hold your breath, exhale and again hold your breath for four seconds each.

Breathing pattern: 4-4-4-4

Deep relaxation through heart coherence

Cardiac Coherence Breathing Exercise

Practice the heart coherence breathing exercise for a few minutes each day and it can lead into a meditative trance that’s best described as deep relaxation.

Breathing pattern: 5-0-5-0

Catch a breath with the COPD breathing technique

COPD Breathing Exercise

If you’re running out of breath, the breathing technique recommended by the US-american COPD Foundation can help to catch a breath.

Breathing pattern: 2-0-4-0 to 3-0-9-0

Relieve stress through slow paced breathing

Slow Paced Breathing

Slow paced breathing is used to cope with stress and anxiety. It is a quick-fix that can be done in any situation.

Breathing pattern: 4-0-6-0

Downloads for these Breathing Exercises

For best results, practice these breathing exercises with Breath Ball. Here are the links to the free downloads:

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Having difficulties with a breathing exercise?

The goal of these breathing exercises is to slow down, relax, and let go. If you experience any difficulties or if it feels unnatural, please read these two articles:

  1. How stress happens and what you can do about it
  2. How to properly breathe to get calm

Missing a breathing technique?

Is your favorite breathing exercise missing? Please let us know!

Meanwhile, you can add your own breathing exercises. Breath Ball makes this incredibly easy. This tutorial shows you how.