Guided breathing exercise: try one now

A guided breathing exercise is a short audio session where a voice paces your breath for you, so you can listen instead of counting. Press the button above to play a free sample in one tap, with no account.

Try one now

The sample lasts three minutes. Sit comfortably, keep the volume low, and follow the voice.

A five-minute breathing routine

1. Settle. Sit with your back supported and your feet flat. Lying down is fine too.
2. Breathe normally for a few breaths. Notice the rhythm you already have.
3. Breathe in gently for a count of five. Through your nose if that is comfortable. Do not force it.
4. Breathe out gently for a count of five. Let the breath leave smoothly.
5. Keep going for five minutes. That is about thirty breaths. A guided audio keeps the pace, so you do not need to count.
6. Finish slowly. Return to normal breathing and take a moment before you move.

The NHS publishes a similar exercise: count from one to five in and from one to five out, for at least five minutes. It is general information for everyday relaxation.

If it does not feel right

• The count feels too long. Try four in and four out.
• You feel you are working hard. Make each breath smaller and softer.
• You feel dizzy or light-headed. Stop and breathe normally. Try again another day with an easier count.
• Your mind wanders. That is normal. Notice it and return to the breath.

What research does and does not show

Researchers have studied slow breathing in healthy people for years, and reviews describe the studies as varied in method. We do not claim that any 2hives session produces particular effects. Breathing exercises are a relaxation practice.

For more, read our guide to slow breathing at about six breaths a minute. If you like company, the free 30-day challenge runs from 21 December 2026 to 19 January 2027. Or open the app and pick a session.

A note on safety

This is relaxation and general information, not medical advice or treatment. Never listen while driving. If you have epilepsy, seizures or a hearing condition, check with a doctor before using audio like this. See the 2hives safety page.

FAQ

How long should I do a breathing exercise?

Five to ten minutes is a common starting point. A short, regular practice is easier to keep than a long one.

Should I breathe through my nose or mouth?

The NHS exercise suggests in through the nose and out through the mouth. Use whatever feels easy.

Do I need an account?

No. The sample plays without one. Listening on 2hives is free for good.

Can I do it while walking or driving?

No. Do it sitting or lying down somewhere safe, and never while driving.

What if I feel dizzy?

Stop and breathe normally. Take a break and start again later if you wish.

All guides