A few minutes of slow breathing, every day, is a small habit that changes how the rest of the day feels. Pick a time of day and follow the circle.
One workshop feels good for a week. A daily practice keeps working. People who keep breathing on purpose, a few minutes at a time, tend to describe the same changes.
It's the one automatic thing in your body you can also take over whenever you like. Slow it down and, for most people, everything else slows down a little too. Here's what the research says.
About six breaths a minute, the midday pace of the circle, shifts your heart rhythm towards rest. Review of 223 studies, 2022
Regular breathing practice modestly lowers stress and anxiety in healthy adults. Meta-analysis, Scientific Reports 2023
Two breaths in, one long breath out: in a Stanford study it lifted mood slightly more than mindfulness meditation. Stanford, Cell Reports Medicine 2023
People who breathe slowly before bed say they sleep better. Systematic review, 2026
And it's free, it takes a minute, and nobody can tell you're doing it.
What each one does, when to use it, and when not to. Start with the first three: they're gentle enough to practise on your own.
In for 4, out for 6. Use it any time you feel rushed: before a meeting, in traffic, in a queue. Safe for almost everyone.
In, hold, out, hold, 4 counts each. Steadying, good for the morning or before something you're nervous about. If the holds feel uncomfortable, shorten them.
In for 4, hold for 7, out for 8. A long exhale that tells your body the day is over. Best in bed or just before. Skip the hold if you're pregnant or it makes you anxious.
Two breaths in through the nose, one long sigh out through the mouth, for five minutes. The technique from the Stanford study.
Fast, deep breathing and longer holds. Powerful, and the reason the safety notes below exist. We teach it in workshops only, never as something to try alone first.
Free
Open this page, pick a time of day, follow the circle. Three minutes is enough.
Practise now ↑Free
One short practice a day for a week, sent to your WhatsApp. By day seven it's a habit, not an effort.
Start on WhatsApp →Zagreb & online
An hour a week with a teacher to keep you going and correct what drifts. Dates coming soon.
Tell me when →Half day to a week
Breathwork, meditation and yoga together, with time to go deeper than you can at home.
Next retreat ↓Upcoming retreat
A week of daily lessons away from your routine. Yoga at sunrise, six techniques by day seven, afternoons free for the beach and the ruins. You book travel and stay with the venue; we sell only the workshop.
Dates
19–26 Feb 2027
Group
Max 15 people
Workshop
US$1,022
For adults who feel stretched thin: busy, tired, always on. No experience or flexibility needed, and you can sit out or slow down any exercise at any time.
Never practise fast breathing or breath holds in or near water, in an ice bath, or before driving. It can make you faint without warning.
The three patterns on this page are gentle. If you feel dizzy or uncomfortable, stop and breathe normally.
Some techniques are intense. If you are pregnant, or have epilepsy, a heart condition, uncontrolled high blood pressure, or a history of psychosis or bipolar disorder, you'll practise the gentle slow breathing only. Talk to your doctor first if you have glaucoma, a recent operation, asthma, panic attacks or another serious health condition.
These are educational workshops in breathing techniques, yoga and meditation. They are not therapy or medical treatment, and they don't replace either. If you're struggling with anxiety or depression, please talk to a doctor or therapist too: breathing is a tool, not a substitute for care.