The guide
Breathing exercises for anxiety, sleep & focus
The way you breathe is a direct dial on your nervous system. Slow it down and you calm anxiety and prepare for sleep; balance it and you sharpen focus; speed it up and you find energy. Below are six proven breathing exercises, what each one does, and when to reach for it.
Each links to a full step-by-step guide — and you can practice every one guided, with animation and sound, in the Inhale app for iPhone and Mac.
For anxiety & calm
Slow the breath, lengthen the exhale, and switch off the stress response.
For sleep
Wind down the nervous system so you drift off faster and sleep deeper.
For focus
Balance and steady the mind for clear, sustained concentration.
For energy
Wake the body up with an intense, energising practice — no caffeine.
All techniques at a glance
- Box BreathingInstant focus, use anytime · Focus
- 4-7-8 BreathingStop anxiety in 4 minutes · Calm
- Wim HofMorning energy, natural adrenaline up 3× · Energy
- Heart CoherenceDeep focus, peak HRV · Focus
- Deep RelaxationRelease tension, get ready for sleep · Sleep
- Alternate NostrilSync both hemispheres, for deep learning and creativity · Focus
Go deeper
- Deep breathing, done right — the diaphragmatic basics behind every technique on this page.
- Brainwaves & breathing — how each pattern shifts your brain state, from alpha to gamma.