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The Breathform library 107 articles · 17 practices

Breathing
exercises

17 practices to breathe with and 90 guides to read slowly, for calmer days, better nights and the moments in between.

In the library

  1. 01The long nightsFeatured: 7 articles
  2. 02Field guideAll 17 practices, grouped by the shape of the breath
  3. 03Long readsSleep, anxiety, your nervous system and the basics
  4. 04Side by sideBox or 4-7-8? Nose or mouth? 5 honest comparisons
  5. 05The moment3am, the corridor before the exam, the plane, your desk
  6. 06Questions, answeredHow long, why dizzy, what breathwork even is
  7. 07What the research says43 studies, and which practices they support
  8. 08For kidsStars, balloons and rainbows to breathe with
  9. 09IndexAll 107 articles, by section, A to Z
01

FeaturedCollectionWinter

7 articles
A young woman in a rust cardigan and earbuds sits by her bedroom window at night, knees drawn up, eyes closed, city windows lit behind her
Fig. 1Four in, six out, by the window before bed. The slowest breaths in Breathform are made for nights like this.

The long nights

The clocks have gone back. Seven articles for dark evenings, restless nights and mornings that start before the light.

  1. 1

    Long read · 9 min

    Breathing exercises for sleep
  2. 2
  3. 3

    Guide · 5 min

    Racing thoughts at night
  4. 4
  5. 5

    Technique · 6 min

    Humming bee breath (bhramari)
  6. 6

    Technique · 5 min

    The military sleep method
  7. 7
02

Field guide

All 17 Breathform practices, grouped by the shape of the breath. All techniques

Even rhythms

In and out the same length

A longer out-breath

The slowing half takes longer

With holds

A pause at the top, the bottom or both

Sighs and energising breaths

Two breaths in, or a longer in-breath

03

Long reads

The big guides, each the way into its section.
Slow breathing changes your pace, not your oxygen.
From “Slow breathing benefits: what it does to your body”
04

Side by side

Two ways to breathe, and which one to use when.
In 4 · hold 4 · out 4 · rest 4 Box breathing Use itBefore something: a call, a talk, a hard conversation. In 4 · hold 7 · out 8 4-7-8 breathing Use itAt bedtime, to put the day down. Box breathing vs 4-7-8: which to use when 5 min Read → In 4 · hold 4 · out 4 · rest 4 Most searched Use itGood for focus, before deep work. In 5 · out 5 Best studied Use itAbout 6 breaths a minute, for a daily practice. Best breathing techniques: one honest table 6 min Read → Filters, warms and moistens the air Nose Use itAt rest, most of the time. The back-up route Mouth Use itWhen you’re working hard, or your nose is blocked. Nose breathing vs mouth breathing: what the evidence says 6 min Read → High and quick Chest Use itRunning, or a sudden fright. Tiring as a habit. Low and slow Belly Use itAt rest: the easier, calmer way to breathe. Chest breathing vs belly breathing: where your breath goes 5 min Read → A strip over the lips at night Tape Use itProbably low-risk with a clear nose, but not proven to help. Nose breathing, awake No tape Use itStart here: make it your daytime habit first. Is mouth taping safe, and does it work? 5 min Read →
05

The moment

A place, a time and the breath that fits it, drawn over the picture.
06

Questions, answered

The answer comes first. Then a little of why.
Types of breathwork, from gentle to intense
From a slow count to the intense methods: what each one does.
What is HRV, and what’s a good HRV?
The small beat-to-beat changes in your heart rate, which tend to grow at rest.
Breathing exercises for beginners
A few minutes is enough to start.
Why does deep breathing make me dizzy?
Usually you’re breathing more than you need. Breathe more gently, not more deeply.
What is breathwork?
Any practice where you change your breathing on purpose.
Normal breathing rate, and why slower calms
Typical resting breathing is 12 to 20 breaths a minute. Slow breathing is 4 to 10.
07

What the research says

One study, one number, one limit. Every claim links to its source.

43

fact-checked studies sit behind this library, each with its evidence level.

The science of breathing →

How much research is behind each practice

Well studied 2

  • Coherent breathing
  • 4-6 breathing

Some evidence 10

  • Slow breathing (6-6)
  • Alternate nostril breathing
  • Interval breathing
  • Pursed-lip breathing
  • Grounding breathing
  • Humming bee breath
  • 4-2-6 breathing
  • Box breathing
  • 4-4-6 breathing
  • Physiological sigh

Early research or tradition 5

  • Triangle breathing
  • 4-7-8 breathing
  • Anchor breathing
  • 4-4-6-2 breathing
  • Energising breath
Levels as on the science page: “well studied” means the technique or its exact pace has been tested in several controlled studies and reviews.
08

For kids

Breaths for children, to share at bedtime or in class. The Kids section
·

Collections

Short reading orders that cross sections. One changes with the season.

Index

Every article in the library, 107 in all, by section. Each sits in one section and may be listed under others too.

Showing 107 of 107

Open the Techniques section

Open the Calm and feelings section

Open the Sleep section

Open the Body and nervous system section

Open the Focus and everyday moments section

Open the People section

Open the Kids section

Open the Learn section

Open the Tools section

Breathe gently, never strain, and stop if you feel dizzy, light-headed or short of breath.