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Breathing exercises: a gentle starting point

Start with a breath that feels comfortable, without trying to fill your lungs as much as possible. A simple, unforced rhythm gives you something to follow; you do not need an app or a complicated counting pattern to begin.

By Breathable · Published · General wellness information

Try a comfortable breathing exercise

The NHS breathing guide recommends gentle, regular breathing without forcing it, with counting only if it helps.

  1. Sit in a supported position with your feet resting on the floor.
  2. Let your breath move in through your nose and out through your mouth, gently.
  3. If useful, count steadily as you breathe in, then again as you breathe out. A shorter comfortable count is fine.
  4. Keep the breath easy. The NHS suggests continuing its exercise for at least five minutes; stop if you feel unwell.

Choose guidance for the moment you are in

Our starting point is the setting, rather than a more demanding breathing pattern. Before a talk, you need a way to return to what you are about to say. At bedtime, you need a way to finish and put the screen away.

Before a presentationConnect a quiet pause with your first sentence.When winding downMake room for breathing without turning sleep into a target.

Counting, a visual guide, or no guide?

Choose the option that asks least of your attention. These are practical ways to follow an exercise, not a ranking of medical effectiveness.

  • Counting: useful when you want a cue without opening your phone. Let the count fit your breath.
  • A visual guide: useful when you would rather follow movement than keep track of numbers.
  • No guide: useful when a timer or target feels distracting. Return to ordinary breathing instead of trying to complete a score.

What Breathable adds

Breathable is a paid iPhone app that pairs a guided rhythm with a companion. You choose a feeling, follow the session, and keep your history on your device. It is optional: the exercise above can be done without downloading anything.

See the app, its plans, and how a session works.