Evidence-based techniques
Includes clinically studied techniques like Box Breathing (used by US Navy SEALs) and 4-7-8 breathing (Dr. Andrew Weil) for stress and anxiety reduction.
Breathing Exercises
Practice guided breathing online with timed inhale, hold, and exhale phases for relaxation and focus.
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How to use Breathing Exercises
- 1
Select a breathing exercise pattern from the available techniques (Box Breathing, 4-7-8, etc.).
- 2
Set the number of rounds or duration you want to practice.
- 3
Press Start and follow the animated visual guide for each breath phase.
- 4
Complete the session and track how you feel afterward.
Why use this tool?
Guided visual cues
Animated breathing circle expands and contracts with the inhale, hold, and exhale phases — no need to count in your head.
Works anywhere, anytime
No account, no app download, and no equipment required. Open in any browser for an instant calm-down tool.
Frequently asked questions
What is Box Breathing?
Box Breathing involves four equal phases: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. It activates the parasympathetic nervous system and is used to reduce stress and improve focus.
How does the 4-7-8 breathing technique work?
Inhale through the nose for 4 counts, hold the breath for 7 counts, then exhale completely through the mouth for 8 counts. The extended exhale triggers the relaxation response and can help with sleep onset.
How many rounds should I do?
Most techniques recommend 4–8 rounds per session, taking 2–5 minutes total. Even a single round of slow, controlled breathing can noticeably reduce acute stress.
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