Figure 8 Breathing, Free Guided Breathing Exercise

Slow your breathing. Follow the movement. Find a moment of calm.

Figure 8 Breathing is a simple guided breathing exercise that combines slow, controlled breathing with gentle visual tracking. Rather than counting your breaths, you simply follow a moving figure 8 with your eyes while breathing naturally.

Many people find this easier than traditional breathing exercises because it gives both the eyes and mind something gentle to focus on, helping shift attention away from stressful thoughts and towards a calming visual rhythm.

Tap 2 Distract includes a free Figure 8 Breathing activity that is available instantly. There are no logins, subscriptions or advertisements, simply open the activity and follow the moving guide whenever you need a moment to reset.

What is Figure 8 Breathing?

It is a guided breathing exercise that encourages slow, steady breathing while following the shape of a continuously moving around the screen.

Unlike breathing techniques that require counting or timing each breath, this type of technique allows your breathing to naturally match the movement on the screen.

The combination of breathing and visual attention creates a gentle focus that many people find relaxing, particularly when they are feeling overwhelmed or distracted.

How Does Figure 8 Breathing Work?

Simply follow the moving figure 8 with your eyes.

Step 1	Step 2
Breathe In	Breathe Out
As your eyes move around one side of the figure 8, slowly breathe in through your nose.	As your eyes follow the second loop, gently breathe out through your mouth before repeating the cycle.

There is no need to count or worry about timing. Simply follow the movement and allow your breathing to settle into a comfortable rhythm.

When Can Figure 8 Breathing Help?

It may be useful whenever you need to slow down, regain focus or reduce feelings of stress.

Healthcare	Work & Performance	Travel & Everyday Life
Before a medical procedure	Before an important meeting	While travelling
Waiting in hospital	Before public speaking	During airport delays
Before a blood test	Preparing for an interview	Before boarding a plane
During dental treatment	During workplace stress	During turbulence
Waiting for results	Before an exam	During moments of anxiety
		During sensory overload
		Before going to sleep
		Waiting for important news

Where Is Figure 8 Breathing Used?

Although Figure 8 Breathing is less widely recognised than Box Breathing, visual breathing exercises are increasingly used in many settings because they are simple, engaging and easy to follow.

Hospitals

Visual breathing activities are commonly used alongside positive distraction to help children and adults prepare for medical procedures and manage anxiety.

Medical Clinics

Breathing exercises may be recommended before blood tests, vaccinations and imaging procedures to encourage calm and cooperation.

Schools

Teachers and wellbeing staff often use visual breathing exercises to help students settle before learning or after stressful situations.

Workplaces

Many organisations encourage guided breathing during breaks, before presentations and following challenging meetings.

Airports and Travel

Visual breathing provides travellers with a simple activity that can be used while waiting, during delays or before flying.

Everyday Life

Figure 8 Breathing can be used anywhere, whether you’re at home, commuting, waiting for an appointment or simply taking a quiet moment during your day.

What Does the Research Say?

Research suggests that combining slow breathing with focused visual attention may help:

Reduce feelings of stress and anxiety
Encourage slower, more regular breathing
Improve concentration
Support emotional regulation
Create a calming point of focus during stressful situations
Complement positive distraction techniques used in healthcare

Although research specifically examining Figure 8 Breathing is limited, studies investigating slow breathing, visual attention and guided breathing exercises support the broader principles on which this activity is based.

Why Use Figure 8 Breathing in Tap 2 Distract?

Many breathing exercises rely on counting breaths or remembering a particular rhythm, which can sometimes feel difficult when you’re already feeling stressed or overwhelmed.

Figure 8 Breathing in Tap 2 Distract removes that extra mental effort. Simply follow the moving figure 8 and allow your breathing to naturally match the gentle animation, helping you focus on your breathing rather than the technique itself.

Tap 2 Distract is free to use, requires no login, contains no advertisements and works offline after download, making it easy to access whenever support is needed.

Whether you’re waiting for an appointment, preparing for an important meeting, travelling, supporting a child through a medical procedure or simply taking a quiet moment to reset, Figure 8 Breathing is available within seconds to help you navigate The Space Between before what’s next.

Download Tap 2 Distract today and discover how simple breathing exercises, positive distraction and emotional regulation tools can help you find a moment of calm, whenever and wherever you need it.

Explore More Breathing Techniques

Every person is different, and there is no single breathing technique that works best for everyone. While this page focuses on one approach, there are many breathing exercises that may help create calm, improve focus and support emotional wellbeing.

Visit our Breathing Techniques Knowledge Hub to learn more about different breathing methods, where they are commonly used and what current research suggests about slow, controlled breathing.

Technique	Description
Breathing Techniques	Explore the complete guide to breathing exercises, research and practical applications.
Box Breathing	A structured four-step breathing technique used to encourage calm and improve focus.
Figure 8 Breathing	A guided visual breathing exercise that combines breathing with gentle movement.
Guided Simple Breathing	A simple visual breathing activity that naturally guides your breathing rhythm.