Breathing exercises and meditation guides
Step-by-step guides to 9 breathing techniques and 10 guided meditations. Each one has a free, guided version in Relax with an animated breathing orb, calming music and nature sounds.
Breathing techniques
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.
Coherent Breathing
About 5.5 breaths per minute, the rhythm linked to resonance and heart rate variability.
Physiological Sigh
Double inhale through the nose, long exhale through the mouth. Quick relief from stress.
Long Exhale Breathing
Breathe out twice as long as you breathe in. Soothing and simple.
Triangle Breathing
Three equal sides. A softer cousin of box breathing.
Equal Breathing (Sama Vritti)
Inhale and exhale for the same count. Classic yoga balance.
Alternate Nostril Breathing (Nadi Shodhana)
Breathe through one nostril at a time. A calming yoga classic.
Guided meditations
Body Scan Meditation
Move your attention slowly from head to toe, releasing tension as you go.
5-4-3-2-1 Grounding
Use your five senses to come back to the present when anxiety pulls you away.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.
Progressive Muscle Relaxation
Tense and release each muscle group to melt away physical stress.
Mindful Noting: Thoughts as Clouds
Watch thoughts pass like clouds in the sky, without getting carried away.
Safe Place Visualization
Build a peaceful place in your mind that you can return to anytime.
Gratitude Meditation
Reflect on the good things, big and small, and let them sink in.
Breath Counting Meditation
Count each exhale from one to ten, then begin again. Simple and focusing.
Sleep Meditation Wind-Down
A slow, soothing descent into rest. Best lying down with the lights off.
Sound Meditation
Let sounds come and go around you. Nothing to fix, only to hear.
Questions
Is Relax really free?
Yes. Every breathing technique, guided meditation, music track, nature sound and game is free for everyone. There are no ads, no accounts and nothing locked. Relax is kept alive by optional tips.
Which breathing exercise is best for anxiety?
The physiological sigh (a double inhale followed by a long exhale) is one of the fastest ways to feel calmer in the moment. Long exhale breathing and box breathing are also excellent. Try each and keep the one that feels best.
Which breathing technique helps you fall asleep?
4-7-8 breathing is the classic choice for sleep. Pair it with the Sleep wind-down meditation, a long session and the rain or brown noise soundscape.
What is box breathing?
Box breathing is inhaling, holding, exhaling and holding again for 4 seconds each. It is used by first responders and athletes to stay calm and focused under pressure.
Do I need to sign up or install anything?
No. Relax runs in any modern browser on phone, tablet or computer. You can also add it to your home screen to use it like an app, and the breathing guide works offline.
Is my data private?
Your streaks and settings stay on your own device. Relax has no accounts, no ads and no tracking cookies, and worries written in the lantern game are never saved or sent anywhere.