Breathing exercises prove to be an effective tool when stress begins to build up. They’re simple, free, and can be practiced anywhere, with no special equipment or prior experience required. Even a few minutes of focused breathwork, whether through diaphragmatic breathing, box breathing, or techniques such as 4-7-8 and yoga-inspired pranayama, can steady your mind, ease racing thoughts, and foster a sense of calm.

With the help of carefully timed audio or visual signals, guided meditations regulate the pace of your inhales and exhales. You can try these exercises through dedicated apps like Calm, Apple’s Mindfulness app, and Headspace, among others. In the following sections, we’ll explore how guided breathwork works, its benefits, and present a curated list of practical apps to incorporate into your routine.

How guided breathing helps you relax and lower stress

Guided breathing leads you through structured, timed patterns—such as inhaling for 4 seconds and exhaling for 6—to maintain focus and minimize distractions. Most sessions last anywhere from 1 to 10 minutes, making them easy to incorporate between meetings, during work breaks, or as part of a pre-sleep routine. This can be a great complement to practices like mindful meditation and tai chi.

Regular practice of guided breathing gradually retrains the body to shift from a state of stress to one of calm. It can lower your heart rate, relieve muscle tension, and sharpen your focus. Research indicates that consistent breathwork not only reduces anxiety symptoms but also improves sleep over time.

Unlike ambiguous meditation advice, guided breathing offers clear, step-by-step techniques that are especially accessible for beginners while echoing principles found in yoga and mindfulness.

Where can you find breathing exercises?

If you’re looking to integrate more mindful breathing into your daily routine, consider exploring these apps, each with different approaches to cultivating calm and focus:

Aura: Aura is designed to personalize your breathing sessions based on your specific goals, whether you’re aiming to improve sleep quality or reduce stress throughout the day. What makes Aura stand out is its innovative 3-minute “micro-breathing” exercises, perfect for those moments when you only have a short break.
Calm: If you’re drawn to a meditative experience enriched with visual and auditory stimuli, Calm may be just what you need. Its sessions combine serene nature visuals with soothing soundscapes to transport you to a peaceful environment—even if just for a few minutes a day. It also offers wind-down breathing exercises designed to help you transition into a restful sleep.
Medito: Medito stands out as a completely free resource that doesn’t compromise on quality. It offers both unguided timers for when you want to rely solely on your internal rhythm and emergency breathing exercises that can feel like a lifesaver in moments of high stress. Its accessibility and straightforward design make it an excellent starting point for anyone new to breathwork.
Apple’s Mindfulness: For iPhone users, Apple’s built-in Mindfulness app is a user-friendly tool that introduces you to basic timed breathing exercises. The “Mindful Minutes” feature not only helps you track your breath sessions but also syncs with your Apple Watch, guiding you through each inhale and exhale.

Many of these apps offer free trials, so try one for a week to determine which best fits your routine. Even 2 minutes of mindful breathing each day can help you build significant resilience and enhance your well-being.