Breath Studio

At the top of the page, you breathe in as the circle grows and out as it shrinks. That is all Breath Studio is. You don't have to count; the circle keeps the rhythm and you just follow it.

The studio has twenty patterns. Some are for calming down, some for focus, and a few for waking up. Most have their own page, which explains how it's done, where it comes from and who should take care.

Why does breathing work?

You can't directly control your heartbeat or your digestion, but you can control your breath. When your breathing slows, and especially when the out-breath gets longer, the body usually responds by settling down.

In a study from Stanford, published in Cell Reports Medicine in 2023, participants did five minutes of breathing practice a day for a month. The clearest improvement in mood came from the pattern built on a long out-breath. It was a single study with a limited number of participants, but it suggests that five minutes a day is worth trying.

Three patterns to start with

• Calm breath (5-5): Five seconds in, five seconds out. The easiest one; start here if it's your first time.
• Box breathing (4-4-4-4): In, hold, out, hold, four seconds each. Often used to gather your focus before a meeting or an exam.
• 4-7-8: Four seconds in, seven seconds hold, eight seconds out. The pattern popularised by Dr. Andrew Weil, usually done before bed.

Before you begin

For a few minutes I'll just watch my breath. With every out-breath I let go a little more.

How to do it

1. Sit comfortably. Keep your back straight and your belly free.
2. Pick a pattern and a length of time. Three minutes is enough the first time.
3. Breathe in through your nose as the circle grows.
4. Breathe out slowly as the circle shrinks.
5. Follow the rhythm but don't force it. If your breath runs short, switch to a shorter pattern.

Things to keep in mind

If you feel dizzy, tingly or tight, stop and go back to your normal breathing.

Don't do patterns that involve holding your breath or fast breathing during pregnancy, or with a heart or blood pressure condition, epilepsy or a history of panic attacks, without asking your doctor first.

Never try fast breathing patterns in water, while driving, or standing up.

Frequently asked questions

How much should I do each day?

Five minutes is a good measure. A short session every day is easier to keep up than occasional long ones.

Through the nose or the mouth?

In through the nose. The out-breath can go through the nose or through slightly parted lips, depending on the pattern; the pattern pages say which.

I struggle when I hold my breath.

Choose a pattern with no holds, for example 5-5. The length of a hold isn't a goal; stay where you're comfortable.

Note: The practices here are for rest and for coming back to yourself. They are not medical advice, diagnosis or treatment. If you have a health condition or take medication, follow what your doctor tells you. If you feel unwell during a practice, stop.