Breathe with Otti: a calming breathing exercise
Float with an otter and breathe along. Its belly rises as you breathe in and falls as you breathe out. Pick a pattern and a length, then press start.
How to do this breathing exercise
- Sit or lie somewhere comfortable. Let your shoulders drop.
- Pick a pattern. If you’re not sure, start with calm 4-6.
- Press start and follow the words and the ring: breathe in as it grows, out as it shrinks.
- Breathe in through your nose if you can, and out slowly through your mouth or nose.
- Keep it gentle. You don’t need to fill your lungs all the way.
The three breathing patterns
Calm breathing (4-6)
Breathe in for four seconds and out for six. A longer out-breath is one of the simplest ways to slow down, and there’s no holding, so it’s easy on hard days. We wrote a whole guide to 4-6 breathing if you’d like to learn more.
Box breathing (4-4-4-4)
Breathe in for four, hold for four, breathe out for four, and rest for four. The even “box” makes it easy to count and gives a busy mind something steady to follow.
4-7-8 breathing
Breathe in for four, hold for seven, and breathe out slowly for eight. It’s a longer, slower pattern that many people like before sleep. If the hold feels like too much, go back to calm breathing.
When to use it
- Before something that makes you nervous, like a call, an exam or a hard conversation.
- When your thoughts are racing and you need a pause.
- As part of a cozy wind-down routine before bed.
- As a tiny daily habit: one minute after you brush your teeth.
A gentle note on safety
Breathing exercises are safe for most people, but go gently. If you feel dizzy or uncomfortable, stop and breathe normally. If you have a heart or lung condition, or you’re pregnant, check with your doctor before doing exercises with breath holds. The NHS has a simple guide to a breathing exercise for stress too.
In the Otti app, this is the River: you float with your own otter, and every calm minute counts as self-care.
Questions people ask
Which breathing exercise should I start with?
Calm 4-6 breathing is the gentlest place to start: no holding, just a slightly longer out-breath. Try box breathing if you like something steady to count, and 4-7-8 when you are winding down for sleep.
How long should I do a breathing exercise for?
Even one minute can help you feel a little more settled. Many people do three to five minutes. It is more about doing it regularly, at moments you need it, than doing it for a long time.
Is it normal to feel light-headed?
A little, at first, especially with breath holds. Breathe more gently, shorten the counts or switch to calm 4-6 breathing. If you feel unwell, stop and breathe normally.
Can breathing exercises help with anxiety?
Many people find slow breathing helps their body feel calmer in anxious moments, and health services like the NHS suggest breathing exercises for stress. They are a helpful tool, not a treatment for an anxiety disorder. If anxiety is getting in the way of your life, talk to a doctor.
Do I need an account?
No. The breathing exercise is free, works in your browser and nothing is saved.
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