New to breathing exercises? Start with Belly Breathing, a foundation skill taught in many breathing programs and a good place to start, then Extended Exhale and Coherent Breathing. The eight foundation techniques are free in Oxigen, and everything starts at the gentlest setting.
Which techniques, and how well is each studied?
Belly Breathing
Breathing so the belly rises on the in-breath and the chest stays mostly still. A foundation skill taught in many breathing programs. A good place to start.
Extended Exhale
Slow nasal breathing where the out-breath is longer than the in-breath. Longer out-breaths are a simple way to slow down. Slow breathing has been widely studied for relaxation and heart-rate variability.
Coherent Breathing
Smooth, even breathing at about six breaths per minute, roughly 5 seconds in and 5 seconds out. Breathing around six breaths a minute is one of the best-studied ways to raise heart-rate variability, a marker of relaxation.
Box Breathing
A breathing rhythm with four equal sides: in, hold, out, hold. Popular with people who perform under pressure. A steady rhythm to focus on. Early studies suggest it may help steady your body's response to stress.
Cyclic Sighing
Two in-breaths through the nose (a full one, then a short top-up), then a long, slow out-breath through the mouth. In a 4-week study, 5 minutes a day of cyclic sighing improved positive mood more than mindfulness meditation.
4-7-8 Breathing
Breathing in for 4, holding for 7 and breathing out for 8, a pattern popularized by Dr Andrew Weil. A bedtime favorite. The long out-breath helps you slow down. Research on 4-7-8 itself is still early.
Pursed-Lip Breathing
Breathing in through the nose and out slowly through lips pursed as if cooling soup. A simple technique recommended by lung-health organizations to help you control your breathing during activity.
Energizing Breath
A gentle wake-up: longer, fuller in-breaths and shorter out-breaths, through the nose, sitting tall. A gentle way to feel more awake. Based on how breathing rhythm affects alertness; not yet studied as its own technique.
Compare them
| Technique | Rhythm | Evidence | Session | In Oxigen |
|---|---|---|---|---|
| Belly Breathing | In 4s · Out 6s | B · Studied | 3, 5, 10 min | Free |
| Extended Exhale | In 4s · Out 6s | B · Studied | 3, 5, 10 min | Free |
| Coherent Breathing | In 5s · Out 5s | A · Well studied | 3, 6, 10, 15 min | Free |
| Box Breathing | In 4s · Hold 4s · Out 4s · Hold 4s | C · Early research | 2, 4, 6 min | Free |
| Cyclic Sighing | In 3s · Sip 1s · Out 6s | B · Studied | 2, 5 min | Free |
| 4-7-8 Breathing | In 4s · Hold 7s · Out 8s | C · Early research | 1, 2 min | Free |
| Pursed-Lip Breathing | In 2s · Out 4s | B · Studied | 2, 3, 5 min | Free |
| Energizing Breath | In 4s · Out 2s | T · Traditional | 1, 2, 3 min | Free |
Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition. How Oxigen grades evidence.
What a first week can look like
- Coherent Breathing, 6 min
- Extended Exhale, 5 min
- Cyclic Sighing, 5 min
- Belly Breathing, 5 min
- Coherent Breathing, 6 min
- Extended Exhale, 5 min
- Cyclic Sighing, 5 min
An example. In Oxigen a short quiz builds the plan: it also weighs your experience, time and health answers, and leaves out anything that isn’t right for you.
Before you start
Sit or lie somewhere comfortable. Everything starts at the gentlest setting; stop and breathe normally if anything feels uncomfortable. Each technique’s page says who should take care with it.
Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.
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Updated November 15, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.