Free 7-day breathing challenge

One guided breathing timer a day for a week, from 1 to 5 minutes. Every day opens one of our free timers with a calm voice; press Start and follow along. Tick each day off here, or print the calendar. No sign-up.

1 → 5 min

a day, one new technique each time

17 min

in total over the week

Day 1

Your streak starts when you finish day 1.

Start day 1

0 of 7 days done. Your ticks are saved in this browser only.

  1. Day 1 Equal Breathing 1 min In for 4, out for 4. The easiest count to start with.
  2. Day 2 Longer-Exhale Breathing 1 min In for 4, out for 6. Same breath, with a longer exhale.
  3. Day 3 Cyclic Sighing 3 min A double inhale through the nose and one long exhale through the mouth.
  4. Day 4 Triangle Breathing 3 min In 4, hold 4, out 4. The first breath hold; shorten it if it feels like too much.
  5. Day 5 Box Breathing 3 min Box breathing: 4-4-4-4 with the dot tracing the square.
  6. Day 6 4-7-8 Breathing 1 min 4-7-8 has the longest hold, so one minute is plenty. Stop if you feel dizzy.
  7. Day 7 Coherent Breathing 5 min Coherent breathing, about 6 breaths a minute. The longest session of the week.

New practices by email

Want to keep the habit going after the week is over? Leave your email and we will write when we publish a new breathing practice.

New breathing practices by email, when we publish them. By subscribing you agree to our Privacy Policy. Unsubscribe

How it works

  • One timer a day. Open the day's link, pick the length shown, press Start, then come back and tick the day off.
  • One rest day is fine. Your streak counts days in a row, and skipping a single day does not break it. Miss two in a row and it starts again, but your ticks stay.
  • Any time of day. Pick a time you will remember, such as after brushing your teeth or before a meal.
  • Keep the breaths soft. If you feel lightheaded or tingly, make the breaths smaller or stop and breathe normally. Days 4 to 6 have breath holds; use shorter counts or skip the hold if it makes you anxious.

Want to know why these techniques, and what the research does and does not show? Read the breathing exercises guide.