7 Simple Breathing Techniques to Practise at Home – with a Free Breathing Pacer

Gentle breathing techniques are among the simplest things you can practise at home: no equipment, a few minutes, a quiet place to sit. This Post brings seven of them together with a free Breathing Pacer — an animated circle that sets the rhythm for you, so you can focus on breathing instead of counting.

AI-generated image

How the Breathing Pacer works

The pacer is a simple visual guide. Choose a pattern, pick 2, 5 or 10 minutes and press Start. Then follow the circle:

• The circle grows — breathe in.
• The circle stays full or small — pause gently, without straining.
• The circle shrinks — breathe out.

The word in the middle tells you the current phase and the seconds left. You can switch on a soft chime that marks each change, so you can close your eyes. On a computer, the space bar starts and pauses the pacer. If your device is set to reduce motion, a calm progress bar replaces the circle.

How to practise

• Sit upright with your back supported, or lie down. Let your shoulders and jaw relax.
• Breathe through your nose if that is comfortable. Keep the breaths quiet and unforced — slow, not big.
• Start with 2–5 minutes. Short, regular practice is more useful than one long Session.
• If a rhythm feels too slow, breathe at your own pace and come back to the circle when you are ready.

Seven simple techniques

Coherent breathing (in 5.5 · out 5.5)

Breathe in gently for about 5.5 seconds and out for 5.5 seconds, without pausing. Keep the breaths soft — not deeper than feels easy. Good for: everyday relaxation, winding down after work, a calm start to the day. Evidence: slow breathing at around six breaths per minute is one of the best-studied techniques. It reliably increases heart-rate variability during practice, and studies report short-term reductions in perceived stress; long-term effects are less clear.

Longer exhale (in 4 · out 6)

Breathe in for 4 seconds and let the exhale flow out for 6, without pushing. Slightly pursed lips can help slow the out-breath. Good for: calming down in a tense moment, a gentle start if breath holds feel uncomfortable. Evidence: exhale-focused slow breathing has shown short-term improvements in mood and calm in small trials. Whether a longer exhale beats equal breaths is still debated.

Relaxing 2:1 breath (in 3 · out 6)

A shorter version of the longer exhale: the out-breath is twice as long as the in-breath, but the overall pace is a little quicker. Good for: beginners who find 5–6 second breaths too slow, or a first step towards coherent breathing. Evidence: it follows the same slow-breathing principle; there is little research on this exact ratio.

Physiological sigh (double inhale · long exhale)

Breathe in through the nose, then sip in a little more air on top, and let a long, relaxed exhale follow through the mouth. The pacer shows the short top-up as a small extra swell of the circle. Good for: releasing tension quickly in a stressful moment; a few rounds are often enough. Evidence: in a 2023 randomised trial, five minutes a day of this "cyclic sighing" improved mood and lowered breathing rate more than mindfulness meditation.

Humming breath (in 4 · hum out 8)

Breathe in through your nose, then hum softly with closed lips for the whole exhale. Feel the vibration in your face and chest. This is a gentle form of the yogic bee breath (Bhramari). Good for: quieting a busy mind, practising a long exhale without counting. Evidence: humming lengthens the exhale and greatly increases nasal nitric oxide in a small study; research on its calming effect is still limited.

Box breathing (in 4 · hold 4 · out 4 · hold 4)

Breathe in for 4, hold for 4, breathe out for 4, hold for 4. Keep the holds relaxed — no pressing. If 4 feels too long, use 3 seconds per side. Good for: focusing before a demanding task, steadying yourself when you feel scattered. Evidence: box breathing is widely taught but less studied than slow breathing in general; its benefit likely comes mainly from the slower pace.

4-7-8 breathing (in 4 · hold 7 · out 8)

Breathe in quietly for 4, hold for 7, breathe out for 8. Many people find the hold long at first — start with a few rounds. Good for: winding down in the evening or before sleep. Evidence: research on this exact pattern is limited to a few small studies; it shares the general effects of slow breathing.

For more techniques — including faster, activating styles that are not suitable for a pacer — see the Ultimate Breathwork Guide.

Safety

• Stop and return to normal breathing if you feel dizzy, tingly, short of air or anxious.
• Skip the breath holds (box and 4-7-8) if you are pregnant or have heart or lung conditions, high blood pressure, epilepsy or panic disorder.
• Never practise while driving, swimming or in water.
• These exercises support relaxation; they do not replace medical or psychological care. More on who should take care: breathwork contraindications.

Keep reading

• Breathwork for stress relief
• Breathwork for sleep
• CO₂ tolerance and the BOLT test

Gentle patterns make a great daily practice. If you are curious about a deeper experience, a guided Rebirthing Breathwork Session in Berlin lets you explore connected breathing with support.