Free guides from Birch
Breathing guides
Step-by-step guides to the breathing patterns in Birch, each with a live pacer you can follow on the page. Pick one, try it for a minute, and keep the one you'll actually do.
- 8 guides
- 6 patterns
- Live pacer on every page
Breathing patterns
4-7-8Breathing guide · Weil MethodHow to do 4-7-8 breathingTo do 4-7-8 breathing, empty your lungs, inhale quietly through your nose for 4 counts, hold for 7, then exhale through your mouth with a soft whoosh for 8.
4-4-4-4Breathing guide · 4-4-4-4How to do box breathingTo do box breathing, inhale through your nose for 4 seconds, hold for 4, exhale slowly for 4, and hold with empty lungs for 4.
7-11Breathing guide · Gentle WaveHow to do 7-11 breathingTo do 7-11 breathing, breathe in gently through your nose for a count of 7, then breathe out slowly for a count of 11, with no holds.
6-6Breathing guide · Heart Coherence 6-6How to do coherent breathingTo do coherent breathing, breathe in smoothly through your nose for about 6 seconds and out for about 6 seconds, with no pauses in between.
4-6Breathing guide · Slow-Paced 4-6How to do 4-6 breathingTo do 4-6 breathing, inhale gently through your nose for 4 seconds, then exhale slowly for 6 seconds, without holding your breath.
Compare the patterns
| Pattern | Timing (seconds) | Breaths/min | Good for |
|---|---|---|---|
| 4-7-8 (Weil Method) | In 4 · Hold 7 · Out 8 | ~3 | Short set of 4 breaths; winding down |
| Box | In 4 · Hold 4 · Out 4 · Hold 4 | ~4 | Steady daytime reset |
| 7-11 (Gentle Wave) | In 7 · Out 11 | ~3 | No holds; several minutes |
| Coherent (Heart Coherence) | In 6 · Out 6 | 5 | Even, meditative sessions |
| 4-6 (Slow-Paced) | In 4 · Out 6 | 6 | Easiest long exhale; beginners |
| Balance 3-3-6-3 | In 3 · Hold 3 · Out 6 · Hold 3 | 4 | Short holds with a longer exhale |
One count is one second in Birch, so each bar is drawn to scale. Balance 3-3-6-3 is in the app and on Apple Watch; it doesn't have its own guide yet.
Sleep, Apple Watch, and habits
Breathing guide · BedtimeBreathing exercises for sleepFor sleep, pick a slow pattern with a long exhale and do it in bed with the lights off.
Breathing guide · Apple WatchHow to do breathing exercises on Apple WatchOn Apple Watch, open the Mindfulness app and tap Breathe.
Guide · Breathing + habitsHow long should you do breathing exercises?Most guidance suggests short, regular sessions, from a few breaths to about 5 minutes, once or twice a day, rather than long sessions now and then.
Every pattern, on your iPhone and wrist
Birch paces all six patterns for you, with haptic cues on Apple Watch, and keeps small daily habits beside your breathing. Free, with no ads, no account, and no subscription.
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Birch supports general wellness and is not a substitute for professional medical advice.