Exercise library
Every breathing exercise in Spoon, explained.
41 techniques, from box breathing to Systema. How to do each one, what it does, and how Spoon guides it on iPhone and Apple Watch.
Start with what you need
Calm down fast
Fall asleep
Focus for a big moment
Wake up with energy
Steady your heart
Nap better
Sing and speak
Hold your breath longer
Train like a martial artist
Breathing
- Wim Hof BreathingThirty full breaths and one quiet hold leave you wide awake.
- Box BreathingIn, hold, out, hold, four seconds each. A steady breath you can take anywhere.
- 4-7-8 BreathingBreathe in for 4, hold for 7, breathe out for 8. The long exhale slows you down for sleep.
- Coherent BreathingFive seconds in, five seconds out, no holds. An even breath that steadies your heart and clears your head.
- Farinelli Breathing ExerciseA singer's breath drill: in, suspend, out on one count, one second longer each round.
- Ladder BreathingBreathe in and out for the same count, then climb one second each round. No holds.
- One Minute BreathOne breath a minute: twenty seconds in, twenty held, twenty out.
- Find Your PaceResonance Frequency BreathingSlow, even breathing at the pace that makes your heart rate rise and fall the most.Needs Apple Watch
- Custom BreathingPick your own seconds to breathe in, hold, breathe out and pause, and let the timer keep the count.
Calm
- Physiological SighTwo breaths in through the nose, one long breath out. Calmer in one or two breaths.
- Prolonged ExhalationBreathe in softly, breathe out twice as long. No holds, just two numbers to follow.
- Triangle BreathingThree equal sides: in, hold, out. Box breathing without the second hold, and easier to keep going.
- Bhramari PranayamaBreathe in through your nose, hum the whole way out, and feel the quiet after.
- VOO BreathAn easy breath in, then one long, low "voo" that you feel in your chest and belly.
- Sufi Zikr (Dhikr) BreathingFive seconds in, seven seconds out, with room for a word of your own.
- Hook BreathingIn 2, hold 2, out 2: a short, gentle reset shaped like a freediver's recovery breath.
- Cardiac Coherence 3653 times a day, 6 breaths a minute, 5 minutes. A small daily habit that keeps bringing you back to calm.
- Stress Relief BreathingA long, slow breath in, a soft breath out, and a short pause that grows each round.
- Anti-Appetite BreathingWhen a craving hits, give it 90 seconds of slow, lengthening exhales before you decide.
Pranayama
- Alternate Nostril BreathingIn through one nostril, out through the other. A slow, even breath that settles you and clears your head.
- Ujjayi BreathingSlow nasal breaths with a soft ocean sound in your throat. The sound keeps your mind on the breath.
- KapalbhatiSharp breaths out, easy breaths in, about one a second. It wakes you up and clears your head.
- BhastrikaForceful breaths in and out, about one a second. It warms you up and wakes you fast.
- Tummo BreathingThe Tibetan inner fire practice, and a gentle paced version for steady focus.
- Savitri PranayamaIn, hold, out, hold, in a steady 2:1:2:1 rhythm that slows everything down.
- Dirga PranayamaOne smooth inhale through belly, ribs and chest, then a long, easy exhale.
- Viloma PranayamaBreathe in small sips with short pauses, then let it all go in one long exhale.
- Nine Purification BreathsNine slow breaths in three sets: left, right, then both. A clear mind before you sit.
- Surya BhedanaIn through the right nostril, out through the left, every round. The yoga breath for waking up.
- Chandra BhedanaIn through the left nostril, out through the right, every round. The yoga breath for cooling down.
- Strelnikova Breathing ExercisesOne sharp sniff through the nose on every movement, and an exhale that leaves on its own.
Martial arts
- Systema BreathingBreathe in for a few steps, out for the same few, and let the breath lead the walk.Needs Apple Watch
- Ibuki BreathingA slow breath in, a hard breath out, and your whole body braced for a moment.
- Nogare BreathingA quick, quiet breath in, a long, silent breath out, and nothing that shows.
Focus
Breath-hold training
Meditation and sleep
Dream Lab
Breathe with Spoon.
All 41 run on Apple Watch, and 37 also work on iPhone alone. Wear the Watch and see your heart rate live while you breathe. Free in the public beta.
Updated October 2026.