Box Breathing
Equal inhale, hold, exhale, hold. Steadies the nervous system and sharpens focus. Used by athletes and first responders before high-pressure moments.
Best for: focus, pressure, resetThe breathing library
Learn to breathe
on purpose.
Plain, science-backed guides to the breathing techniques that calm the nervous system, sharpen focus, and help you sleep. No jargon, no hype. Just what each one does and when to use it.
Start with a technique
Each one is a different tool. Pick by what you need right now.
4-7-8 Breathing
A short inhale and a long, slow exhale that leans hard into the body's rest state. A favourite for winding down at the end of the day.
Best for: sleep, anxiety, winding downCoherent Breathing
About six breaths a minute, the pace most closely linked with healthy heart-rate variability and a balanced nervous system.
Best for: balance, HRV, daily practiceThe Physiological Sigh
A double inhale through the nose followed by a long exhale. The fastest way to drop stress in real time, in as little as one or two breaths.
Best for: instant stress reliefDiaphragmatic Breathing
Breathing low into the belly rather than high into the chest. The foundation every other technique is built on, and the one most people skip.
Best for: the foundation, everyday calmAlternate Nostril
Nadi Shodhana. Gently alternating the breath between nostrils to settle a busy mind and bring a sense of evenness before meditation.
Best for: pre-meditation, evennessFree, open-source
A guided timer for every pattern
Pick a pattern, follow the breathing circle, and let go. It runs in your browser, works offline, and there are no ads or sign-ups. We built it and gave it away.
Who's behind this
Breath Techniques is written by the team at Liquid Breathwork, a Breathwork education company in Phoenix, Arizona. Between us we have spent years guiding thousands of breathing sessions, with hundreds of hours of professional training across multiple Breathwork disciplines.
We teach a gentle, surrender-based style of Breathwork (no forced catharsis), and we run live classes and a facilitator training for people who want to guide this work themselves. This site is the free, no-strings version: the techniques, explained simply, for anyone who just wants to breathe better.
These guides are for general wellness and education, not medical advice. Keep every practice comfortable, and if you feel lightheaded, return to normal breathing. If you are pregnant or have a cardiovascular or respiratory condition, talk with your doctor before starting a breathing practice.