Breath Tide

Breathe with the sea. The wave comes in as you breathe in, and goes back out as you breathe out.

Find a comfortable seat and let your shoulders drop. Headphones help, but you don’t need them.

Choose a pattern

Longer out-breath In 4, out 6 The gentlest place to start. A longer out-breath helps the body settle. Even breathing In 5½, out 5½ About five and a half breaths a minute, a slow and steady pace. Box breathing In 4, hold 4, out 4, hold 4 Four equal sides, like drawing a square. Good for a busy head. 4-7-8 In 4, hold 7, out 8 Deeper and slower. If you’re new to it, one minute is plenty.

How long?

1 minute 3 minutes 5 minutes

How it helps

Your breath is one of the few parts of the stress response you can steer on purpose. Slowing it down sends a quieter signal to the rest of the body.

Choose a pattern

If you’re not sure, start with the longer out-breath. It’s the gentlest.
Follow the wave

Breathe in as it rolls up the sand, out as it slides back. Pause when the water is still.
Notice how you feel

When it ends, stay for a moment. Notice your shoulders, your jaw, your hands.

Slow breathing, especially with a longer out-breath, is linked to activity in the parasympathetic nervous system, the “rest and digest” side of the body. Research on breathing at around six breaths a minute is encouraging, though the effect varies from person to person. The 4-7-8 pattern was popularised by Dr Andrew Weil and draws on yoga breathing.

Breathe gently, never forcing it. If you feel dizzy or light-headed, stop and breathe normally.

See all moments

Breath Tide

How it helps

Choose a pattern

Follow the wave

Notice how you feel