Each card shows the rhythm, how to do it, what the research says and what to watch out for. Press “Try it” to run the pattern on the site.
Resonance breathing
Well studiedin 5.5, out 5.55.5 breaths a minuteGentle enough for audio in the car
Slow, even breathing at about 5.5 breaths a minute. Easy to learn and the most researched pattern here.
How to
Breathe in gently through the nose for 5.5 seconds, then out for 5.5 seconds, without forcing. Keep it quiet and smooth. Aim for 5 to 10 minutes.
What the research says
A 2022 review of 223 studies found that slow breathing raised vagally mediated heart rate variability during practice, straight after one session, and after courses of practice. A 2023 meta-analysis of 12 randomised trials (785 adults) found a small to moderate reduction in stress, and similar effects on anxiety and depression, though most trials had some risk of bias and relied on self-report. About 5.5 breaths a minute sits near the average resonance rate, where breathing and heart rhythm line up most strongly, but the best rate varies from person to person. Researchers still debate why it helps, and distraction and a sense of control may play a part.
Safety. none Gentle and suitable for most people. Stop if you feel light-headed and return to normal breathing.
Promisingin 2, in 1, out 66.7 breaths a minuteGentle enough for audio in the car
Two short breaths in through the nose, one long breath out. A quick way to settle in a minute or two.
How to
Breathe in through the nose, then take a second short top-up breath in. Let a long, slow breath out through the mouth. Repeat for one to five minutes.
What the research says
In a 2023 Stanford randomised trial of 108 adults, five minutes a day of cyclic sighing for 28 days improved mood slightly more than mindfulness meditation, and slowed resting breathing rate. Anxiety fell in every group, with no significant difference between groups. The study was exploratory, run online, and short, so it is a promising signal rather than proof. Separate older lab work found that spontaneous sighs are followed by signs of relief, but that being told to sigh after stress did not help recovery in that study, so the picture is mixed.
Safety. none Gentle. Keep it relaxed rather than forceful. Stop if you feel dizzy.
Earlyin 4, hold 4, out 4, hold 43.8 breaths a minute
Four equal counts: in, hold, out, hold. Even and grounding, and easy to remember under pressure.
How to
Breathe in for 4, hold gently for 4, breathe out for 4, hold gently for 4. If four feels long, start with three. Never strain.
What the research says
Box breathing was one arm of the 2023 Stanford trial, where its users improved on mood and anxiety, but not significantly more than the meditation group, and the study was exploratory. We did not find strong standalone trials of the technique. It follows the general principle of slow, paced breathing, but the holds are our own addition to the evidence, not something the research singles out.
Safety. gate Includes breath holds. Not while driving, in or near water, or standing. Keep holds comfortable and stop if you feel dizzy. If you have a heart, lung or blood pressure condition, or are pregnant, check with your doctor first.
Earlyin 4, out 66.0 breaths a minuteGentle enough for audio in the car
In for four, out for six. A gentle way to slow down when slow even breathing feels hard.
How to
Breathe in through the nose for 4 seconds and out softly for 6. Keep the shoulders loose. Aim for 5 minutes, or until you feel settled.
What the research says
This pattern is slow, paced breathing at around six breaths a minute, so it sits inside the research on slow breathing. We did not find strong direct evidence that a longer exhale beats an even breath, so treat the ratio as a comfortable option, not a proven upgrade.
Safety. none Gentle. Stop if you feel light-headed and return to normal breathing.
In for four, hold for seven, out for eight. A popular bedtime routine with very little direct research.
How to
Sit or lie comfortably. Breathe in through the nose for 4, hold for 7, and breathe out slowly for 8. Do four rounds to start. Stop if the hold feels uncomfortable.
What the research says
We found no controlled trials of 4-7-8 itself. Related research is small: in one study of 14 people with self-reported insomnia, 20 minutes of slow paced breathing before bed was linked to quicker sleep onset and fewer awakenings, but that used a plain slow rhythm, not 4-7-8, and the design was limited. It is a plausible wind-down habit, not a tested treatment for sleep problems.
Safety. gate Includes a long breath hold. Practise sitting or lying down, never while driving or in or near water. Stop if dizzy. Ask your doctor first if you have a heart, lung or blood pressure condition, or are pregnant. If you have ongoing trouble sleeping, speak to a health professional.