Free printable · PDF · one page
Breathing exercises cheat sheet
Six breathing exercises on one page, each with a to-scale picture of one breath. Print it for your desk, your classroom or your clients. Free to share and copy, with the credit kept.
Physiological sigh
- Breathe in through the nose until nearly full.
- Take a second, short sip of air on top.
- Breathe out slowly through the mouth.
Calm down fast: 1–3 sighs, or 5 minutes.
breathcharge.com/physiological-sigh
4-6 breathing
- Breathe in through the nose for 4.
- Breathe out slowly for 6.
- No pauses; keep it smooth.
An everyday reset: 1–10 minutes.
breathcharge.com/4-6-breathing
Coherent breathing
- Breathe in gently for 5.5.
- Breathe out softly for 5.5.
- Keep it even, belly first.
Daily practice: 10–20 minutes.
breathcharge.com/coherent-breathing
Box breathing
- Breathe in for 4.
- Hold full for 4, shoulders soft.
- Breathe out for 4, hold empty for 4.
Before a big moment: 2–5 minutes.
breathcharge.com/box-breathing
4-7-8 breathing
- Breathe in quietly through the nose for 4.
- Hold for 7.
- Breathe out through the mouth for 8.
Bedtime wind-down: 4 breaths, building up.
breathcharge.com/4-7-8-breathing
7-11 breathing
- Breathe in for a count of 7.
- Breathe out for a count of 11.
- Counts can be quicker than seconds.
Anxious moments: 3–5 minutes.
breathcharge.com/7-11-breathing
Free guided timers for every technique: breathcharge.com · For relaxation and wellbeing, not medical advice. Check with a clinician first if you have a heart, lung or panic condition, or are pregnant.