The best examples of 3 examples of guided breathing exercises for relaxation

3 guided breathing exercises for relaxation you can actually use

Let’s start right where your brain wants to start: real, concrete examples of 3 examples of guided breathing exercises for relaxation. You don’t need equipment, a yoga mat, or a perfect mindset. You just need a few minutes and a willingness to try.

We’ll focus on three core guided patterns that show up in therapy, meditation apps, and stress‑management programs:

• Diaphragmatic (belly) breathing
• Box breathing (also called square breathing)
• 4‑7‑8 breathing

Then we’ll layer in extra variations and examples so you can pick what fits your life.

Example of guided diaphragmatic breathing for everyday stress

If you only remember one of these, make it this one. Diaphragmatic breathing (also called belly breathing) trains your body to use the diaphragm instead of shallow chest breaths. Research suggests this style of breathing can reduce stress and may support lower heart rate and blood pressure over time.¹

Here’s a guided example you can follow right now:

Take a comfortable seat or lie on your back. Place one hand on your chest and one hand on your belly, just below your ribs. Gently close your eyes if that feels safe.

Breathe in through your nose for about four seconds. Let your belly rise so the lower hand moves more than the hand on your chest. Pause softly at the top of the inhale.

Now breathe out through your mouth for about six seconds, like you’re slowly fogging a mirror. Feel your belly fall under your hand. Let your shoulders stay heavy and relaxed.

Repeat this guided pattern for 10 breaths:

• Inhale through your nose for a count of 4
• Pause for a count of 1–2
• Exhale through your mouth for a count of 6

If counting makes you tense, switch to phrases. As you inhale, think, “Breathing in, I soften.” As you exhale, think, “Breathing out, I let go.” This is one of the best examples of turning a very simple breathing pattern into a guided, almost meditative exercise.

Real‑life examples of when to use diaphragmatic breathing

This is where guided breathing becomes practical. Some real examples include:

• Before a stressful meeting: Take three belly breaths in the bathroom or at your desk.
• During a conflict: Turn slightly away, lower your gaze, and follow five slow belly breaths before you respond.
• At bedtime: Lie on your back, hands on your belly, and do 20 slow breaths to signal your body that it’s time to wind down.
• After scrolling bad news: Put the phone face‑down, sit back, and take 10 guided belly breaths to reset your nervous system.

Many therapists and mindfulness‑based stress reduction programs teach this first because it’s simple, portable, and effective. If you’re looking for examples of 3 examples of guided breathing exercises for relaxation that work in almost any setting, this one should be near the top of your list.

Box breathing: Another example of guided breathing used by high‑stress professionals

Box breathing (also called four‑square breathing) gets its name from the even, four‑part pattern that looks like the sides of a box. This is one of the best examples of a guided breathing exercise used in high‑pressure settings—military training, first responders, and even corporate stress‑management workshops.

Here’s a clear guided example you can follow:

Sit upright, feet on the floor, hands resting in your lap. Soften your jaw and let your shoulders drop away from your ears.

Breathe in through your nose for a count of 4. Feel the air fill your lungs.

Hold your breath gently for a count of 4. Don’t clamp down; just pause.

Exhale through your nose or mouth for a count of 4, emptying the lungs.

Hold again at the bottom of the exhale for a count of 4.

That’s one “box.” Repeat this guided pattern for 4–6 rounds.

If you’re new to this, you can shorten the count to 3. If you’re comfortable and not dizzy, you can lengthen to 5.

Real examples of box breathing in daily life

Here are some practical ways people use this pattern:

• On a work break: Instead of doom‑scrolling, set a 2‑minute timer and do box breathing. Many productivity coaches in 2024 now recommend this as a “micro‑reset.”
• Before a presentation: Find a quiet corner, close your eyes, and complete 4 boxes. This can help steady your voice and calm shaky hands.
• In traffic (while parked or stopped safely): Hands lightly on the steering wheel, eyes open, and breathe in that 4‑4‑4‑4 rhythm to keep frustration from boiling over.
• During a panic spike: If you feel anxiety climbing fast, box breathing gives your mind something structured to focus on while your body starts to settle.

Among examples of 3 examples of guided breathing exercises for relaxation, box breathing stands out because the pattern is so easy to remember: four equal sides, four equal counts.

4‑7‑8 breathing: A guided example for winding down and falling asleep

The 4‑7‑8 pattern was popularized by Dr. Andrew Weil and has become a go‑to recommendation for relaxation and sleep. Many people now find it through wellness apps and sleep podcasts, which often include guided versions of this exercise.

Here’s a simple guided example:

Sit or lie down comfortably. Rest the tip of your tongue lightly against the ridge behind your upper front teeth (you can keep it there the whole time if that feels okay).

Breathe out completely through your mouth, making a soft whooshing sound.

Now:

• Inhale quietly through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale through your mouth with a gentle whoosh for a count of 8.

That’s one breath cycle. Start with 4 cycles in a row. Over time, you can build up to 8 cycles if it feels comfortable.

Because the exhale is longer than the inhale, this pattern signals the parasympathetic (rest‑and‑digest) side of your nervous system. Early evidence suggests slow, paced breathing like this can improve sleep quality and reduce feelings of anxiety.²

Real‑world examples of using 4‑7‑8 breathing

Some examples include:

• Can’t fall asleep: Lights off, phone away, and four 4‑7‑8 cycles while lying on your back.
• Middle‑of‑the‑night wake‑ups: Instead of checking the time, stay in bed and quietly run through a few cycles.
• Post‑work transition: Sit in your car in the driveway and do 4 cycles before going inside, so you don’t carry work stress straight into your evening.
• After an argument: Use 4‑7‑8 breathing to calm your body before you try to repair the conversation.

If you’re searching for examples of 3 examples of guided breathing exercises for relaxation that support better sleep, this one is worth practicing regularly for a few weeks.

More guided breathing variations and real examples

While the three patterns above are the core focus, it helps to have more tools. These additional guided breathing styles are not just theory; they’re real examples pulled from therapy offices, mindfulness classes, and 2024 wellness apps.

1. 5‑5 coherent breathing

Coherent breathing usually means breathing at about 5–6 breaths per minute. A simple way to try it is the 5‑5 pattern: inhale for 5 seconds, exhale for 5 seconds.

Guided example: Set a 5‑minute timer. Inhale through your nose for 5 seconds, exhale through your nose for 5 seconds, and repeat. Many heart‑rate variability (HRV) training apps now use this pattern to help balance the nervous system.

Real‑life examples include using this during:

• A short afternoon break instead of another coffee
• Recovery after a workout to bring your heart rate down more smoothly

2. Extended‑exhale breathing (great for anxiety)

Here, the exhale is longer than the inhale—something like 4 seconds in, 6–8 seconds out. This is already built into some of the earlier examples, but you can treat it as its own guided exercise.

Guided example: Inhale through your nose for 4 seconds, exhale through pursed lips for 8 seconds, as if you’re slowly blowing out a candle but don’t want the flame to flicker too much.

Real examples: People use this while walking (syncing steps to their breath) or during a wave of anxiety in public, because it’s quiet and invisible.

3. “Smell the flower, blow out the candle” (kid‑friendly)

This is one of the best examples of guided breathing exercises for kids—and honestly, adults too.

Guided example: Imagine holding a flower in one hand and a candle in the other. Inhale through your nose as if you’re smelling the flower. Exhale through your mouth as if you’re gently blowing out the candle. Repeat slowly.

Parents, teachers, and child therapists use this in classrooms, therapy sessions, and at home during meltdowns.

4. Paired breathing with audio or apps

In 2024–2025, many people use guided breathing exercises through apps and wearables. The Apple Watch, Fitbit, Calm, Headspace, and Insight Timer all offer visual or audio cues—like a circle expanding and shrinking or a voice guiding you through inhales and exhales.

Real examples include:

• Following a 3‑minute guided breathing session on your smartwatch when it reminds you to “take a moment.”
• Using a “breathe with me” YouTube video with your child before homework time.

These tech‑supported options are modern examples of 3 examples of guided breathing exercises for relaxation being built directly into everyday devices.

How often to practice these guided breathing examples

Think of breathing exercises like brushing your teeth: short, regular sessions work better than one long session once a month.

Some simple options:

• Daily: 3–5 minutes of any pattern (belly breathing, box breathing, or 4‑7‑8) once or twice a day.
• Before stress: Use a short guided exercise before known stressors—meetings, medical appointments, difficult phone calls.
• After stress: Use another round afterward to help your body return to baseline.

Research from organizations like the National Center for Complementary and Integrative Health (NCCIH) suggests that consistent relaxation practices, including breathing, can support stress reduction and overall well‑being.³

Over time, these patterns become automatic. You’ll notice yourself starting a slow exhale or counting a quiet 4‑4‑4‑4 box without even thinking about it.

Safety tips and when to talk with a professional

For most healthy adults, these examples of 3 examples of guided breathing exercises for relaxation are very safe. Still, a few tips help keep things comfortable:

• If you feel lightheaded, shorten the counts or take a break.
• If you have asthma, COPD, or other lung or heart conditions, talk with your healthcare provider before doing longer breath holds like 4‑7‑8.
• If focusing on your breath triggers anxiety or flashbacks (this can happen with trauma), work with a therapist who understands trauma‑informed mindfulness.

Sources like the Mayo Clinic and NIH provide good overviews of how relaxation and mindful breathing fit into a broader stress‑management plan.

FAQ: Guided breathing exercises for relaxation

What are some simple examples of guided breathing exercises I can start with?

Three simple starting points are diaphragmatic (belly) breathing, box breathing, and 4‑7‑8 breathing. These are classic examples of 3 examples of guided breathing exercises for relaxation that work well for beginners and can be done almost anywhere.

How long should I practice each guided breathing exercise?

Most people do well with 2–5 minutes at a time. For patterns like 4‑7‑8 breathing, many experts suggest starting with 4 cycles and slowly building up. You don’t need long sessions to notice a difference; consistency matters more than duration.

Can guided breathing exercises replace anxiety medication or therapy?

Breathing exercises can support anxiety management, but they are not a replacement for prescribed medication or professional therapy. They work best as part of a broader plan that might include counseling, lifestyle changes, and, when needed, medication. Always talk with your healthcare provider before changing any treatment.

Is there an example of a breathing exercise I can do at my desk without anyone noticing?

Yes. Coherent breathing (inhale for 5 seconds, exhale for 5 seconds) or a quiet 4‑6 extended‑exhale pattern can be done with your mouth closed and no visible movement. These examples include no dramatic gestures—just calm, steady breathing while you look at your screen.

How fast will I feel results from these guided breathing examples?

Many people notice a small shift—slower heart rate, less muscle tension—within a few minutes. Bigger changes, like feeling less reactive to stress overall, usually show up after regular practice over a few weeks. Think of these examples of 3 examples of guided breathing exercises for relaxation as training your nervous system, not flipping a switch.

If you experiment with these patterns for even one week, you’ll start to discover which guided breathing examples feel natural and which feel forced. Keep the ones that work, skip the ones that don’t, and remember: your breath is always with you, which means so is a built‑in, portable relaxation tool.