Breathe: follow the circle
Today
Change rhythm or duration
Duration
Breathe without forcing. If holding your breath or breathing slowly feels uncomfortable, stop and go back to breathing normally.
When the circle grows, breathe in. When it shrinks, breathe out. Pick a rhythm and let it guide you for a few minutes: in the morning, on a break, before a big moment or in the evening.
Why breathe out for longer?
Many relaxation methods rest on a simple idea: slow your breathing down and lengthen the exhale. It's a gentle way to take a pause and move from one thing to the next at any time of day, or get ready for the night.
There's no single “right” way: choose the rhythm that feels most natural to you. Want to learn more? Check out our page on coherent breathing.
A little tip: play the sound of waves very softly and match your breathing to their ebb and flow.
Frequently asked questions
- Which breathing exercise should I choose?
- Whichever feels most natural to you. Many people like “The Wave” (breathing out for longer than you breathe in) or coherent breathing (5 seconds in, 5 seconds out). The 4-7-8 and box breathing ask you to hold your breath, so only try them if that feels comfortable.
- What is 4-7-8 breathing?
- You breathe in through your nose for 4 seconds, hold for 7 seconds, then breathe out gently through your mouth for 8 seconds. This relaxation technique was popularized by the American physician Andrew Weil.
- What is box breathing?
- Four equal counts: breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and pause for 4 seconds. It's also called square breathing.
- What about the “military method”?
- That's the name often given to a relaxation method that combines slow breathing, relaxing the muscles of your face and shoulders, and picturing a calm scene. Our “Wave” rhythm covers the breathing part.
- Which rhythm should I start with?
- If it's your first time, pick “Little Wave”: 3 seconds in and 4 seconds out, with no breath-holding at all. Once that rhythm feels natural, try “The Wave” or coherent breathing.
- How long should I breathe like this?
- Two to five minutes is plenty to take a pause, at any time of day. It's not about doing an exercise perfectly. It's about giving yourself a calm moment.
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