Breathing exercises and timers

Choose a pattern you find comfortable. Each guide explains the rhythm and opens the matching practice in Allostasis.

• Box breathing vs 4-7-8 vs six breaths a minute

  What the studies show, which pattern suits what, and a pacer that runs all three

• Box Breathing

  A four-part breathing timer

• 4-7-8 Breathing

  A counted breathing guide

• Breathing without breath holds

  Why holds can make anxiety worse, and two slow patterns that have none, with a pacer

How to choose

Box breathing uses equal phases. 4-7-8 includes a longer hold and exhale. Extended exhale starts with no breath holds. You can adjust the pattern before starting; a comfortable pace matters more than matching a number.

These are wellbeing practices, not treatment plans. If counted breathing does not suit you, return to your ordinary breath or explore the other practices on the Allostasis homepage.