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Breathing exercises · calm, sleep, focus
Breathing exercises for calm, sleep and focus
Breathing is the one part of the nervous system you can steer on purpose. A slow, even breath tells the body that nothing is wrong right now. These four are simple, free and can be done anywhere.
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Four breathing exercises
| Exercise | How | Good for |
|---|---|---|
| Longer out-breath | In for 4, out for 6, five rounds. | Quick calm |
| Box breathing | In 4, hold 4, out 4, hold 4. | Focus under pressure |
| 4-7-8 | In 4, hold 7, out 8, a few rounds. | Winding down for sleep |
| Belly breathing | Hand on the belly, let it rise on the in-breath. | Releasing tension |
Breathe gently, never strain. If you feel dizzy, return to normal breathing. If you have a breathing or heart condition, ask your doctor first.
An animated guide in the app
Counting while stressed is hard. The breathing exercises in Restful Awareness show a calm animation that tells you when to breathe in and out, so you can simply follow it. Use it on its own or after a mood check-in.
A small daily habit
Two minutes in the morning, one before a meeting and one in bed are enough to notice a difference. The bell reminders can prompt you through the day.
“Return to the sun. The breath, the body and every sound are already lit.”Restful Awareness
Questions people ask
What is the best breathing exercise for anxiety?
A longer out-breath than in-breath is a gentle place to start. Many people also like box breathing. Stop if it makes you uncomfortable.
What breathing exercise helps me sleep?
Slow breathing such as 4-7-8, done lying down, helps many people settle. A sleep meditation can guide you through it.
Is there a breathing app?
Restful Awareness includes breathing exercises with an animated guide, alongside guided meditations and sleep sessions.
More guides
Read more: how to calm down now · sleep meditation · the free trial.