Breathing Techniques

Simple breathing exercises to help create calm, improve focus and support wellbeing.

Breathing is something we do every day without thinking, yet it is also one of the simplest ways to help regulate stress, improve focus and create a moment of calm.

Breathing techniques are used around the world in hospitals, healthcare settings, workplaces, schools, sporting environments and everyday life. While each technique is slightly different, they all encourage slower, more controlled breathing to help the body and mind respond more effectively during challenging moments.

Whether you’re preparing for a medical procedure, managing workplace stress, travelling, or simply taking a quiet moment for yourself, there is often a breathing technique that can help.

The following Knowledge Hub articles explain some of the most widely recognised breathing methods, how they work, where they are commonly used and what current research suggests about their effectiveness.

---

Explore Breathing Techniques

Technique	Overview	Common Uses
Box Breathing	A simple four-step breathing pattern using equal inhale, hold, exhale and hold intervals.	Stress, focus, emotional regulation, performance
Figure 8 Breathing	Combines breathing with visual tracking using a continuous figure 8 pattern.	Relaxation, grounding, sensory regulation
Guided Breathing	Uses an expanding and contracting visual guide to naturally pace breathing.	Children, healthcare, everyday wellbeing
Diaphragmatic (Belly) Breathing	Encourages deeper breathing using the diaphragm rather than shallow chest breathing.	Relaxation, respiratory health
4-7-8 Breathing	A structured breathing rhythm often used before sleep or during stressful moments.	Relaxation, sleep preparation
Pursed-Lip Breathing	A breathing technique commonly recommended for people with respiratory conditions.	COPD, breathlessness
Alternate Nostril Breathing	A traditional breathing exercise used in yoga and mindfulness practices.	Meditation, relaxation
Resonant (Coherent) Breathing	Slow, steady breathing at approximately five to six breaths per minute.	Stress management, heart rate regulation

---

Where Breathing Techniques Are Used

Breathing exercises are used in many different settings, including:

Healthcare

• Hospitals
• Emergency departments
• Medical clinics
• Dental practices
• Vaccination clinics
• Imaging centres
• Physiotherapy
• Rehabilitation

Education

• Schools
• Universities
• Exam preparation
• Student wellbeing programs

Workplaces

• Employee wellbeing programs
• Before presentations
• During meetings
• High-pressure environments
• Leadership development

Travel

• Airports
• Aircraft
• Public transport
• Long-distance travel
• Travel anxiety

Community

• Sporting clubs
• Community health programs
• Meditation groups
• Public spaces
• Everyday life

---

Which Breathing Technique Is Right for Me?

There is no single “best” breathing technique.

Some people prefer structured counting, while others find it easier to follow a visual guide or simply match their breathing to movement on a screen.

The most effective technique is often the one that feels comfortable and is easy to use consistently.

Tap 2 Distract currently includes three guided breathing activities designed to be simple, visual and immediately available whenever you need them.

---

Why We Chose These Three Techniques

Tap 2 Distract currently includes:

Explore Our Breathing Techniques

Technique	Description	Image
Box Breathing	A simple four-step breathing exercise used to support calm, focus and emotional regulation. Learn more →
Figure 8 Breathing	Combines slow breathing with visual tracking to encourage relaxation and reduce mental overload. Learn more →
Simple Guided Breathing	Follow an expanding and contracting visual guide, ideal for children and adults alike. Learn more →

Frequently Asked Questions

Help provide these moments of calm and support to more children and families. Donate here

---

Explore More About Positive Distraction

Discover how healthcare professionals use distraction techniques

Learn more about how positive distraction reduces stress and anxiety

---

Written by TLC for Kids, an Australian charity supporting children and families during serious illness since 1998.

---

References and links to research findings.

Statement	Supporting Evidence
Reduce feelings of anxiety	Zaccaro et al. (2018) found that slow breathing was associated with reduced anxiety and improved psychological wellbeing. Morgan et al. (2025) also concluded that breathing interventions can decrease anxiety in adults. (PubMed)
Lower perceived stress	Multiple systematic reviews report reductions in perceived stress following controlled breathing exercises, particularly when practised regularly. (PubMed)
Improve emotional regulation	Slow breathing has been shown to influence autonomic nervous system activity, increasing parasympathetic activity and supporting emotional regulation and psychological flexibility. (PubMed)
Support concentration	Research has demonstrated improvements in alertness, attention and cognitive performance associated with slow breathing and increased parasympathetic activity. (PubMed)
Encourage relaxation	One of the strongest findings across the literature is increased feelings of comfort, calmness and relaxation following slow breathing exercises. (PubMed)
Help regulate breathing during stressful situations	Controlled breathing is widely used as a self-regulation strategy in healthcare and wellbeing settings to help individuals slow breathing and regain a sense of control during stressful situations. (PubMed)