Take a Deep Breath — Breathing Exercises
Practice every technique from the podcast — free guided timer, no app required
Mike Maher's Take a Deep Breath podcast has become one of the most comprehensive resources in breathwork — 127+ episodes featuring conversations with Wim Hof, James Nestor, Patrick McKeown, and dozens of the world's leading practitioners and researchers. The show covers everything from ancient pranayama to modern autonomic neuroscience, making the case that how you breathe is foundational to how you feel, perform, and recover.
This tool is a companion for listeners who want to move from learning to practice. Every major technique discussed on the show is built in with the correct inhale, hold, and exhale ratios. Visual pacing guides your breath in real time. Audio cues keep you on rhythm without watching the screen. Pick a technique, set your duration, and breathe.
No app to download. No account to create. No subscription. Just open it in your browser and start.
Built by a listener and solo developer. Every protocol uses the timing and ratios discussed by the guests and experts featured on the show. Completely free — no account, no ads, no data collection.
The Techniques
Equal inhale and exhale at approximately 5.5 seconds — the resonance frequency for most adults. Maximizes heart rate variability and puts the nervous system in its most flexible, balanced state. The foundation of clinical breathwork and the single best daily practice for most people.
Discussed with: Stephen Elliott, Patrick McKeown, and across multiple episodes
30 deep, rapid breaths followed by a breath hold on the exhale, then a recovery breath. Produces controlled adrenaline release for alertness, energy, and cold tolerance. Voluntary hyperventilation shifts blood pH and triggers sympathetic activation — then the hold brings deep parasympathetic recovery.
Discussed with: Wim Hof, and in episodes on cold exposure and performance
Equal inhale, hold, exhale, hold — each 4 seconds. Creates balanced autonomic tone for calm focus. Used by military, first responders, and athletes for pre-performance preparation and stress regulation under pressure.
Discussed in: stress management and performance episodes
Double inhale through the nose followed by an extended exhale through the mouth. The fastest known method for reducing stress in real time — a single cycle takes about 8 seconds. Repeated for 5 minutes, Stanford research showed it outperformed mindfulness meditation for mood improvement.
Discussed in: neuroscience and stress-reduction episodes
Inhale 4 seconds, hold 7, exhale 8. The extended exhale and hold drive strong parasympathetic activation — ideal for sleep, deep relaxation, and calming an overactive mind. One of the most widely recommended techniques in clinical practice.
Discussed in: sleep and relaxation episodes
Breathing at your body's resonant frequency — typically 5 seconds in, 5 seconds out. At this rate, heart rate, blood pressure oscillations, and baroreflex sensitivity synchronize for maximum cardiovascular coherence. Used in biofeedback therapy and HRV training.
Discussed with: Leah Lagos and in HRV-focused episodes
Inhale 4 seconds, exhale 8 seconds. Maximizes time in the exhale phase where vagal tone is highest. A gentler alternative to techniques with breath holds — effective for people with respiratory sensitivities or panic disorder who find holds anxiety-provoking.
Discussed in: pranayama and yoga breathwork episodes
Which Technique Should You Use?
- Daily practice / nervous system maintenance: Coherence Breathing for 5-10 minutes
- Acute stress or anxiety: Physiological Sigh — even 1-3 cycles works immediately
- Focus and pre-performance: Box Breathing for 3-5 minutes
- Energy and cold exposure prep: Wim Hof / Power Breathing for 3 rounds
- Sleep onset: 4-7-8 Breathing for 5-10 minutes before bed
- Deep relaxation without breath holds: Extended Exhale Breathing
- HRV training: Resonance Breathing at 6 breaths per minute
Frequently Asked Questions
What breathing techniques can I practice with this tool?
The tool includes 9 guided protocols: Box Breathing, Coherence Breathing, 4-7-8 Breathing, Physiological Sigh, Power Breathing (Wim Hof-style), Resonance Breathing, Triangle Breathing, Extended Exhale, and Energizing 4-2-8 Breathing. Each uses the correct timing and ratios with real-time visual pacing and optional audio cues.
Is this tool really free?
Completely free. No account, no app download, no ads, no data collection. It runs in your browser on any device and works offline once loaded.
How long should I practice?
Research shows 5 minutes daily produces measurable improvements in HRV, mood, and stress resilience. For acute use — calming down before a meeting, resetting after a stressful event — even 1-3 minutes produce immediate effects. The tool lets you select durations from 1 to 30 minutes.
Which technique should I start with?
If you're new to breathwork, start with coherence breathing — equal inhale and exhale at 5.5 seconds. It's the most universally beneficial technique. From there, explore box breathing for focus, 4-7-8 for sleep, or power breathing for energy.
More Protocols
Breathwork by Goal