Guided Breathing Exercise: Coherent, 4-7-8 and Box
Follow the circle: it grows as you breathe in and shrinks as you breathe out. Choose coherent breathing 365, 4-7-8 or box breathing, with a soft sound or vibration if you like.
- 365 method
- 4-7-8 and box breathing
- Sound and vibration
- Free
100% private — Everything is processed directly in your browser: your files, voice, and image are never sent to Chatzam's servers.
How to do a breathing session
-
Pick a pattern
Coherent breathing 365, the 4-6 variation, 4-7-8 breathing, box breathing or a custom pace.
-
Set up the session
Choose a length from 1 to 20 minutes and turn on the soft sound or vibration if you want.
-
Follow the circle
Breathe in as it grows, breathe out as it shrinks. The counter shows how many breaths you've taken.
A simple guide to breathe in rhythm
Animated circle
A visual cue that grows on the inhale and shrinks on the exhale: just follow it.
5 patterns
Coherent breathing 365 (5 s / 5 s), the 4-6 variation, 4-7-8 breathing, box breathing and a custom pace.
Sound and vibration
A soft sound and your phone's vibration mark each change, so you can practice with your eyes closed.
Full screen and counter
Sessions from 1 to 20 minutes, a breath counter and full-screen mode so nothing distracts you.
Coherent breathing and the 365 method: how does it work?
Coherent breathing (also called heart coherence or resonance breathing) means breathing slowly and evenly at about 6 breaths per minute: 5 seconds in, then 5 seconds out. The "365" method gives you an easy rule to remember: 3 times a day, 6 breaths per minute, for 5 minutes. For example, one session when you wake up, one before lunch and one in the late afternoon. Breathe in through your nose, gently letting your belly rise, and breathe out without forcing, through your nose or mouth. Many people use it to take a break during the day or to settle down before a stressful moment, like an exam or a presentation. The tool's "365" pattern sets the 5 s / 5 s rhythm over 5 minutes for you.
4-6 breathing, 4-7-8 breathing and box breathing
Other patterns exist, depending on what you're looking for. The 4-6 variation makes the exhale longer than the inhale (4 seconds in, 6 seconds out), still at around 6 breaths per minute; many people find it more relaxing. The 4-7-8 breathing technique goes like this: breathe in for 4 seconds, hold your breath for 7 seconds, then breathe out slowly for 8 seconds. It's often used at night, before falling asleep. Box breathing (square breathing) chains four equal 4-second steps: breathe in, hold, breathe out, hold. Finally, the custom pace lets you choose your own timings, for example to start shorter if breath holds are uncomfortable.
Safety tips and how to practice
Sit with your back straight and your shoulders relaxed, or lie down if you're practicing before bed. Breathe without forcing: the goal isn't to fill your lungs as much as possible, but to keep a slow, steady rhythm. If you feel dizzy, get tingling or feel unwell, stop the exercise and go back to breathing normally; next time, shorten the timings or skip the breath holds. These exercises are not a treatment: if you have severe anxiety, panic attacks or a heart condition, talk to your doctor. To stay on track, turn on vibration or the soft sound: you can close your eyes and follow the rhythm without looking at the screen.
Frequently Asked Questions
What is the 365 method for coherent breathing?
It's a simple rule: 3 sessions a day, 6 breaths per minute, for 5 minutes. Each breath lasts 10 seconds, 5 to breathe in and 5 to breathe out.
How do you do 4-7-8 breathing?
Breathe in for 4 seconds, hold your breath for 7 seconds, then breathe out slowly for 8 seconds. Repeat for a few cycles; stop if you feel dizzy.
When should I do coherent breathing?
The 365 method suggests 3 moments spread over the day, for example when you wake up, before lunch and in the late afternoon. You can also do a session before a stressful moment.
Can breathing exercises be dangerous?
Slow breathing is generally safe, but stop if you feel dizzy or unwell. If you have a heart or breathing condition, or severe anxiety, ask your doctor for advice.
Is this breathing exercise free?
Yes, it's free with no sign-up. It works in your browser, on your phone or your computer.