Breathe in
Slowly breathe in through your nose for 4 seconds.
Free calming tool
Guided Breathing Exercise
Press start, follow the soft animation and let the page guide you through a slow breath in, a gentle pause and a longer breath out.
Private
No download needed
Relaxing animation
General wellbeing only
Pause and reset
A beautiful breathing space visitors can use any time.
Start with the Calm 4-2-6 rhythm: breathe in through your nose if comfortable, hold gently, then breathe out slowly through your mouth or nose. Keep it easy and never force the breath.
Ready
Press Start
Settle your shoulders, sit comfortably and let your hands rest.
One calm minute
Try this simple breathing pattern
This is general wellbeing guidance only. It is not medical advice, therapy, diagnosis or crisis support. Stop if it feels uncomfortable and return to normal breathing.
Pause gently
Hold for 2 seconds without straining.
Breathe out
Slowly breathe out for 6 seconds, letting your shoulders soften.
Repeat
Repeat for 3 to 5 rounds, or for as long as it feels helpful.
What to try
Use it before a hard conversation, after work or when thoughts feel busy.
Breathing exercises can help people slow down, refocus and notice what is happening in the body. They work best when they feel gentle, steady and comfortable.
- Breathe in gently through the nose if comfortable.
- Let the breath move low into the belly without forcing it.
- Breathe out slowly through the mouth or nose.
- Skip the hold if holding your breath feels uncomfortable.
Need more support?
When relaxing for a few minutes is not enough, talking may help.
If stress, anxiety, low mood, grief or relationship pressure keeps returning, a counselling session can give you a calm private space to make sense of it.
Book an appointment SMS Rachael insteadBreathing exercise FAQs
Safe, simple and supportive.
This page is designed as a calming first step, while still making it clear when professional or emergency support is needed.
Is nose breathing or mouth breathing best?
Many calming exercises suggest breathing in through the nose if comfortable and breathing out slowly through the mouth or nose. The best option is the one that feels safe, steady and unforced for the person using it.
What if I do not like holding my breath?
Choose the Gentle no-hold mode. You can also stop at any time. Holding should never feel forced, frightening or uncomfortable.
Can this replace counselling or medical care?
No. This is a general relaxation and grounding tool only. It does not provide diagnosis, medical advice, mental health treatment, counselling, therapy or crisis support.
What should I do if I feel unsafe?
If you are in immediate danger or at risk of harm, call 000 or attend your nearest Emergency Department. For 24/7 crisis support in Australia, call Lifeline on 13 11 14.
Ready to talk?
Book a calm, confidential appointment with Rachael.
You can start gently. You do not need to know exactly what to say before you reach out.