The Breathing Atlas
Explore breathing techniques, goals, free tools, the science, safety and common questions - one map of everything BreathMate knows about practical breathing.
Answer three questions for a session, breathe for 30 seconds, or take one minute.
Find your sessionAnswer three quick questions and get a personalized breathing session you can do right now in your browser - free, no signup. Then continue in BreathMate.Breathe freeA free, guided 30-second breathing exercise you can do right now - no signup, nothing to install. Follow the calming extended-exhale rhythm, then take it further in the app.One-minute breathingYou do not need ten minutes - about six slow breaths in one minute can lower tension. Here is a simple one-minute exercise and how to make it a habit.
Goals & situations
17 pagesWhat to try for a specific moment - sleep, calm, focus, recovery or a quick reset.
Breathing for sleepSlow, longer-exhale breathing can quiet a busy mind at bedtime. It will not force sleep, but it helps set the conditions. Here is what to try and what to avoid.Breathing for calmA longer, slower exhale is one of the fastest ways to settle a racing mind. Here is a fast option, a longer option, and what to avoid.Breathing for anxietyThe most reliable breathing for anxiety is slow, with a longer exhale and no forced deep breaths. A fast option for a spike, a longer daily practice, and what to avoid.Breathing when breathlessPursed-lip and slow diaphragmatic breathing can ease the feeling of breathlessness and make breathing more efficient. What to try, what to avoid, and when to see a doctor.Before public speakingA short, discreet breath before you speak can steady your nerves. Here is a fast option you can do unnoticed, a longer prep, and what to avoid.Breathing for focusA short, even breath can help gather scattered attention before deep work. Here is a fast option, a longer option, and what to avoid.After exerciseAfter exercise, slow breathing helps your body shift from effort back toward rest. Here is a simple recovery breath, a longer option, and what to avoid.One-minute breathingYou do not need ten minutes - about six slow breaths in one minute can lower tension. Here is a simple one-minute exercise and how to make it a habit.Before social mediaA single conscious breath before opening a pull-you-in app creates a small gap where you can choose on purpose. Here is the idea and how to build the habit.Before an interviewA quiet breath before an interview can steady nerves so you think and speak clearly. A discreet fast option, a longer prep, and what to avoid.Before a hard talkA slow breath before a hard conversation can cool the heat so you respond instead of react. A fast option, a longer prep, and what to avoid.Before the dentistDental nerves are common. A slow nasal breath with a longer exhale can ease them in the chair. A fast option, a longer prep, and what to avoid.Before a procedureWaiting for a procedure or test result is stressful. A slow breath with a longer exhale can ease it - alongside, never instead of, your care team.Fear of flyingNervous flyer? A slow breath with a long exhale on the runway and through turbulence can ease the spikes. A fast option, a longer plan, and what to avoid.Before an examA quick breath before an exam can settle nerves and free up focus. A fast option for the desk, a longer prep, and what to avoid.Waking at nightAwake at 3am? A slow breath with a long exhale, done lying down, can settle a racing mind - without forcing sleep. What to try and what to avoid.A panic momentIn a wave of panic, a long slow exhale or a physiological sigh can ease the physical rush. It will pass. What to try, and when to get help.
Breathing techniques
21 pagesAll the main types of breathing techniques - each with its rhythm, uses, evidence and a hold-free alternative - and how to pick the one that fits.
Box breathingBox breathing is a paced technique with four equal phases: inhale, hold, exhale, hold. Learn the steps, when it helps, the evidence, and a hold-free alternative.4-7-8 breathing4-7-8 breathing means inhale for 4, hold for 7, exhale for 8. Its long exhale makes it a popular bedtime wind-down. Learn the steps, evidence and safety.Extended exhaleMaking your exhale longer than your inhale is one of the most reliable ways to feel calmer. Learn how, why it works, and how to practice it safely.Equal breathingEqual breathing uses the same count for the inhale and the exhale. It is a simple, hold-free way to feel grounded and focused. Learn how and when it helps.Resonant breathingResonant breathing - also called resonance or coherent breathing - means slowing to about 5-6 breaths a minute. Learn why this pace is studied for heart-rate variability.Physiological sighA physiological sigh is a double inhale followed by a long exhale. Research suggests a few cyclic sighs can lower arousal quickly. Learn the steps and evidence.Belly breathingBelly breathing and diaphragmatic breathing are the same thing: breathing low and slow so the belly rises more than the chest. Learn how to belly breathe, step by step.Breath holdsWhat does holding your breath actually do? The real benefits of breath holds, holding after an exhale, air hunger, anxiety breath-holding, and how to practice safely.Slow breathingSlow breathing means deliberately breathing at about 4-10 breaths a minute, usually with a relaxed, longer exhale. What the benefits are, how to do it, and when it is not a good idea.Cyclic sighingCyclic sighing is repeated physiological sighs - a double inhale and a long exhale - for about five minutes. A 2023 Stanford trial found it lifted mood and slowed breathing. How to do it.Lion's breathLion's breath (Simhasana) is a yoga breath: a deep inhale, then a forceful open-mouthed exhale with the tongue out and a soft 'ha'. It releases tension in the face and jaw. How to do it.Alternate nostrilAlternate nostril breathing (Nadi Shodhana) means breathing through one nostril at a time, switching with your fingers. A calming, balancing yoga breath. How to do it, and the evidence.Pursed-lip breathingPursed-lip breathing means breathing in through the nose and out slowly through pursed lips, about twice as long. It can ease breathlessness. How to do it, and when to see a doctor.Buteyko methodThe Buteyko method is a 'breathe less' approach: gentle, reduced nasal breathing. Studied mainly for asthma symptoms and quality of life, not lung function. How it works, and cautions.Wim Hof MethodThe Wim Hof Method combines rounds of deep, fast breathing with a breath hold. It is intense - never do it in water or while driving. What it is, the evidence, and who should avoid it.Tummo breathingTummo, or inner-fire breathing, is a Tibetan practice of forceful breathing and breath holds, traditionally to generate body heat. It is intense and safety-gated. What it is, evidence, cautions.Strelnikova methodStrelnikova breathing gymnastics is a Russian method of short, sharp nasal sniffs paired with movements. Popular in Russia and Ukraine; independent evidence is very limited. What it is, and cautions.Ujjayi breathUjjayi breathing, or ocean breath, is a slow yoga breath with a gentle throat constriction that makes a soft ocean-like sound. Calming and focusing. How to do it, and the evidence.KapalabhatiKapalabhati, or skull-shining breath, uses rapid, forceful nasal exhales with passive inhales. It is energising, not calming - and has real cautions. How to do it, and who should avoid it.Bhramari (bee breath)Bhramari, or humming bee breath, is a yoga breath where you hum softly on a long exhale. The gentle vibration is calming. How to do it, and what the evidence suggests.Cardiac coherence 365Cardiac coherence, the popular 3-6-5 method, means breathing at 6 breaths a minute for 5 minutes, 3 times a day. What it is, why the pace matters, and how to do it.
Free breathing tools
7 pagesTimers and calculators that run free in your browser - no account, no install.
Box Breathing TimerA free box breathing timer: inhale 4, hold 4, exhale 4, hold 4. Follow the circle for 1 to 5 minutes. No account, works offline.4-7-8 Breathing TimerA free 4-7-8 breathing timer: inhale 4, hold 7, exhale 8. Follow the circle for 1 to 5 minutes - a slow, exhale-heavy rhythm many use to wind down. No account, works offline.Cardiac Coherence TimerA free cardiac coherence timer: 5 seconds in, 5 seconds out - six breaths a minute for five minutes, the "365" routine. Follow the circle. No account, works offline.Physiological Sigh TimerA free physiological sigh timer: two inhales, then a long exhale (about 3-2-7). Follow the circle for a fast, in-the-moment reset. No account, works offline.Breathing Pace FinderFind a breathing pace that feels right. Set your seconds in and out and see your breaths per minute, with honest guidance on the calm range. No account, works offline.Breathing rate calculatorA free breathing rate calculator: tap once per breath for 30 seconds, or enter a breath count and duration, to estimate your respiratory rate in breaths per minute.Lifetime breaths calculatorHow many breaths have you taken in your life? Enter your age to estimate your breaths per day, per year, so far, and over an average lifetime - with the assumptions explained.
Science & physiology
4 pagesHow slow breathing affects the body, what is supported, and what remains uncertain.
How slow breathing worksSlow breathing at around six breaths a minute can shift the body toward calm by engaging the vagus nerve and the parasympathetic response. Here is what that means.Breathing and sleepA 2025 review found breathing exercises can improve sleep quality by calming the nervous system. What is well supported, what is not, and how to use it - without the hype.HRV and breathingHeart-rate variability rises and falls with the breath, and slow breathing near six breaths a minute tends to increase it. Here is what HRV is and what it means.Why longer exhales calmLengthening the exhale relative to the inhale is linked with greater parasympathetic activity and a slower heart rate. Here is the plain-language explanation.
Straight answers, technique comparisons and the ideas behind BreathMate.
Breathing questions, answeredHonest, plain-language answers to common breathing questions - anxiety, heart rate, HRV, cortisol, sleep, blood pressure, the vagus nerve, box breathing, 4-7-8 and more. Every answer links to the evidence in the Breathing Atlas.Box vs 4-7-8Box breathing is even and steadying; 4-7-8 has a long exhale for winding down. Compare their rhythm, holds, difficulty, safety and best use.Sigh vs slow breathingThe physiological sigh is a fast, in-the-moment reset; slow breathing is a longer, steady practice. Compare when to use each, difficulty, safety and evidence.Mindful BreathsA Mindful Breath is any breath you take consciously with BreathMate. Instead of a streak that breaks, they add to a lifetime count. Here is the idea.Breathing meditationBreathing meditation means resting your attention on the natural breath, not forcing a pattern. How it differs from breathing exercises, how to start, and what it helps with.Military sleep methodThe military sleep method is a 2-minute routine of muscle relaxation, slow breathing and calm imagery, popularised from a WW2-era book. The steps, the breathing part, and the evidence.Breathwork vs meditationHow breathwork and meditation differ, and what the research says. A 2023 trial found active breathing - especially cyclic sighing - improved mood more than mindfulness meditation.Breaths in a lifetimeA rough estimate: an average adult takes on the order of 600-700 million breaths in a lifetime. Here is how that number is worked out - and why it is approximate.Adaptive BreathingAdaptive Breathing adjusts the pace of a session to how your body responds - breath steadiness and Apple Watch heart signals - nudging toward what settles you.Calm GateCalm Gate is a planned BreathMate feature: one conscious breath between you and the apps that pull you in. Here is how it is designed to work.
Silent, haptic-guided breathing and heart-rate feedback on your wrist.
Breathe by feel, not by screenFollow a breathing session by feel on Apple Watch. Silent haptic guidance taps the rhythm on your wrist while heart-rate signals adapt the pace - eyes closed, no sound, anywhere.Breathe silently, anywhereDo a full breathing session with no screen and no sound - Apple Watch taps the rhythm on your wrist. Ideal in meetings, on transit, or in the dark.Apple WatchSilent, haptic-guided breathing on your wrist.
Safety & limitations
3 pagesWhen to take care, when to stop, and who should check with a clinician first.
Breathing and dizzinessFeeling dizzy or light-headed from deep breathing usually means you are breathing more than your body needs. Why it happens, what to do, and when to get it checked.When to stopBreathing exercises should feel calming. Learn the clear signs to stop, who should take extra care, and when to check with a professional.OverbreathingOverbreathing means breathing more than the body needs, lowering carbon dioxide and causing symptoms like tingling and light-headedness. Here is how to handle it.Breathe gently, and within comfortBreathing exercises are gentle for most people, but not a treatment for medical conditions. Read when to take care, when to stop, and who should check with a clinician first.
Browse by topic
7 pagesCalmTechniques and guides for settling a racing mind.SleepGentle, longer-exhale breathing to wind down toward rest.FocusSteady, even breathing to gather your attention.RecoveryBringing things down after exertion.Breath holdsWhat holds do, their limits, and how to practice them safely.Apple WatchSilent, haptic-guided breathing on your wrist.Digital wellbeingUsing a breath to reclaim your attention.
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