The right breathing technique for any moment — commuting, meetings, traveling, parenting, and more.
The most effective breathing practice is one you actually use in the moment you need it. These guides are organized by real-world situations — not by technique — so you can find exactly the right exercise for what you're facing right now.
Each situation links to a free guided timer with the optimal breathing pattern and duration for that context.
Free · No download · Works on any device
Breathing for everyday moments and routines.
Breathing exercises for work situations.
Breathing for stressful or high-stakes situations.
Breathing exercises for travel situations.
Breathing for interpersonal situations.
What is the best breathing exercise before a stressful event?
Box breathing (4 counts in, 4 hold, 4 out, 4 hold) for 3-5 minutes before the event. It's the technique used by Navy SEALs, elite athletes, and surgeons specifically because it produces a state of calm alertness — you want to be relaxed but sharp. The physiological sigh is the fastest option if you only have seconds.
Can I do breathing exercises while driving?
Yes, but use simple patterns that don't require counting or attention. Coherence breathing (slow, even breaths) works well while driving because it doesn't require cognitive focus. Avoid techniques with breath holds or complex counting while driving. Even just consciously slowing your breathing at red lights helps.
What breathing exercise is best for an emergency situation?
The physiological sigh — two quick inhales through the nose, then one long exhale through the mouth. It's the fastest-acting technique (works in a single breath cycle) and doesn't require counting or timing. Your body actually does this pattern naturally (it's the involuntary sigh reflex), so it's easy to execute even under extreme stress.