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Breathing & recovery

Breathing exercises to relax

Four simple patterns to slow down. Sit or lie comfortably and let the exhale be the long part.

5 minBeginner4 movesNo equipment
Follow along: a timer, a cue and the next move, one step at a time.

Routine

  1. Box Breathing4 rounds
    Beginner · 3D demo
  2. Crocodile Breathing (prone diaphragmatic breathing)6 slow breaths
    Beginner · 3D demo
  3. Alternate Nostril Breathing6 rounds
    Beginner · 3D demo
  4. 4-7-8 Breathing4 rounds
    Beginner · 3D demo

Tips

  • If you feel light-headed, return to normal breathing.
  • Shorten the counts until the pattern feels easy.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More breathing & recovery

Bedtime stretch routine

A slow, 10-minute floor routine to unwind before sleep: child's pose, twists, happy baby and slow breathing.

10 minBeginner7 movesA wall

Questions people ask

How long does the breathing exercises to relax take?

About 5 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 0 of its 4 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.