dubchi

49 free guided breathing exercises - box breathing, 4-7-8, Wim Hof and sport-specific protocols for running, swimming, lifting and more. Works offline, no sign-up needed.

Calm

• Equal Breathing — Simple and balancing. Match your inhale and exhale length.
• Calming Breath — Extended exhale activates the parasympathetic nervous system.
• Resonance Breathing — 5.5 breaths per minute for heart-brain coherence.
• Physiological Sigh — Double inhale + long exhale. Fastest way to calm down.
• Three-Part Breath (Dirga) — Fill belly, ribs, then chest. The classic full yogic breath.
• Sitali (Cooling Breath) — Inhale through a curled tongue to cool body and temper.
• Light Breathing (Buteyko) — Breathe less, gently. Builds CO2 tolerance and calm.
• Screen Apnea Fix — Undo the shallow, held breathing you don't notice at the keyboard.
• Rib Room Breath — Widen the ribs sideways when there's no room left to breathe down.
• Surge Breath — One slow breath per contraction - the rhythm to rehearse before labour.
• Chandra Bhedana (Left-Nostril Breath) — In through the left nostril, out through the right. Cooling and quieting.
• Paced Cooling Breath — Six breaths a minute - the paced breathing studied for hot flushes.

Focus

• Box Breathing — Equal parts inhale, hold, exhale, hold. Used by Navy SEALs for calm focus.
• Alternate Nostril — Ancient yogic technique for balance and clarity.
• Triangle Breath — Inhale, hold, exhale - equal counts for steady aim.
• Pre-Serve Reset — Single calming cycle between points in racquet sports.
• Ujjayi (Ocean Breath) — Soft throat constriction creates an oceanic sound.
• Pre-Meeting Reset — Ninety seconds of composure before you present or speak.
• Start-Line Reset — Long exhales to tame pre-race nerves in the final minutes.
• Clutch Reset — One quiet cycle to steady hands and eyes under pressure.

Energy

• Energizing Breath — Short, powerful breaths to boost alertness.
• Bhastrika (Bellows) Activation — Rapid forceful breaths to fire up the nervous system.
• Lion's Breath — Forceful exhale releasing tension from face and chest.
• Wim Hof Style Breathing — 30 deep breaths followed by a retention. Energising and resilient.
• Morning Primer — Steady breaths with a bright hold to start the day awake.

Sleep

• 4-7-8 Relaxing — Deep relaxation. Inhale 4, hold 7, exhale 8.
• Bhramari (Humming Bee) — Hum on a long exhale. The vibration quiets a racing mind.
• Wind-Down Ladder — Long exhales with a soft pause - a gentle descent into sleep.
• Left-Side Settle — A sleep breath for the third trimester, lying on your left.
• Night Feed Reset — Get back to sleep after the 3am wake-up, not two hours later.

Recovery

• Tactical Recovery Breath — Rapid recovery between bursts for combat and team sports.
• Pursed-Lip Recovery — Long exhale through pursed lips for fast aerobic recovery.
• Workday Shutdown — A closing ritual that tells your body the workday is over.
• Side-Stitch Relief — Deep belly breaths with sharp exhales to release a stitch.
• Cool-Down Descend — Progressively slower breathing to close out a session.
• 360° Core Connection — Reconnect the diaphragm and pelvic floor before any other core work.
• Exhale on Effort — Breathe out on the lift - car seat, pram, toddler, barbell.
• Post-Meal Walk Breath — Nasal breathing paced to your steps on a short walk after eating.
• Cramp-Ease Breath — Slow breathing into the low belly to take the edge off period pain.

Performance

• Diaphragmatic (Belly) Breathing — Deep belly breathing for oxygen efficiency and endurance.
• Nasal-Only Endurance Breath — Train aerobic capacity by breathing only through the nose.
• Rhythmic Running Breath (3:2) — Alternates foot-strike on exhale to balance impact.
• Hard-Effort 2:1 Breath — Faster ratio for tempo, intervals, and threshold work.
• CO2 Tolerance Hold — Extend breath-hold for swimming, freediving and combat sport.
• Bilateral Swimmer Breath — 3-stroke breathing pattern for balanced freestyle.
• Freedive Prep Breathe-Up — Slow, long exhales to prepare for a single deep breath-hold.
• Power Breath (Brace & Lift) — Braced breath for max-strength lifts and explosive efforts.
• Hypoxic Swim Ladder — Stroke-timed holds that train relaxed swimming on less air.
• J-Breath (Breathing Baby Down) — Short exhale-led breaths for the second stage, instead of held pushing.

How are you feeling?

Stressed · Anxious · Can't Sleep · Low Energy · Unfocused · Angry · Overwhelmed · Restless · Fatigued

Start from where you are

Breathing Exercises for Pregnancy · Postpartum Breathing Exercises · Breathing Exercises for PCOS · Breathing Exercises for Period Pain · Breathing Exercises for Menopause and Hot Flushes

Programs

All 10 guided programs — 10 of them free.

Deciding between two

Box Breathing vs 4-7-8 Relaxing · Box Breathing vs Resonance Breathing · 4-7-8 Relaxing vs Physiological Sigh · Box Breathing vs Physiological Sigh · Box Breathing vs Alternate Nostril · Wim Hof Style Breathing vs Box Breathing · all comparisons

Common questions

What is the best breathing exercise for anxiety?

Physiological Sigh: Double inhale + long exhale. Fastest way to calm down. It runs about 1 minute. Techniques that lengthen the exhale relative to the inhale slow the heart rate within a few breaths, which is why they are the usual first choice for acute anxiety.

Which breathing technique helps you fall asleep?

Bhramari (Humming Bee): Hum on a long exhale. The vibration quiets a racing mind. About 1 minute. dubchi groups 5 techniques under sleep.

How long should a breathing exercise last?

Every technique here runs between 1 and 2 minutes. Short and daily beats long and occasional — the multi-day programs are built around one short session per calendar day.

Which breathing exercises are safe during pregnancy?

12 of the 49 techniques are listed for pregnancy, among them Equal Breathing, Calming Breath, Resonance Breathing, Physiological Sigh, Bhramari (Humming Bee). Breath holds and forceful breathing are excluded from that page entirely rather than listed with a warning. This is general information, not medical advice.

Is dubchi free, and does it need an account?

The techniques and 10 of the 10 programs are free with no sign-up. It installs as a web app and the guided timer works offline once loaded.

This is general information, not medical advice.