Presence - Guided breathing
Guided breathing to return to the present moment
When your mind is loud, your breath is a quiet door back to now. This guided breathing page gives you simple rhythms you can follow anywhere - no timer, no pressure, just a gentle place to land.
What guided breathing helps with
- Racing thoughts, worry loops, and mental noise.
- Tightness in the chest or a restless body.
- Transitions between tasks, meetings, or heavy moments.
- Falling asleep when your mind won't slow down.
If breathing feels too abstract, grounding can be a better entry point. You can always come back here later.
Two patterns to try
Box breathing (4-4-4-4)
- Inhale for 4 counts.
- Hold for 4 counts.
- Exhale for 4 counts.
- Hold for 4 counts.
- Repeat for 4 cycles.
4-7-8 breathing
- Inhale through the nose for 4.
- Hold the breath for 7.
- Exhale slowly through the mouth for 8.
- Repeat 4 times.
A 90-second reset
Sit or stand tall. Inhale gently through your nose for 4 counts. Let your exhale be longer than your inhale - 6 or 7 counts is enough. Notice one point of contact (feet, hands, chair). Repeat for three cycles. That's it.
The goal isn't to feel perfect. It's to feel a little more here.
Keep it small and honest
- Short beats long. One minute beats none.
- Comfort beats precision. Adjust the counts to fit your body.
- Slow exhale signals safety to your nervous system.
FAQ
- How long should I breathe for?
- Even 60 seconds can help. Most people notice a shift in 1-3 minutes when the exhale is slower than the inhale.
- Do I need to match a perfect rhythm?
- No. Let the rhythm be a guide, not a rule. Comfort is more important than precision.
- Is guided breathing safe?
- For most people, yes. If you feel dizzy, pause and return to a natural pace. If you have a medical condition, consult a professional.
- What should I try after breathing?
- If your body still feels unsettled, try grounding. If you want to remember the moment, write one line.