Try Free Breathing Exercises

Experience the calming power of guided breathing exercises. Choose from two scientifically-proven techniques: Box Breathing (4-4-4) for enhanced focus and mental clarity, or 4-7-8 Breathing for deep relaxation and stress relief.

Breathing Exercise

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Breath Settings

4-4-4 (Balanced) · 2 min

Practice guided breathing with calming visuals and audio. Choose your pattern and duration, then follow along.

Breath Settings

Pattern

Duration

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About Our Breathing Techniques ▼

🟦 Box Breathing (4-4-4) - Square Breathing

Box breathing, also called square breathing or tactical breathing, is a powerful stress management technique used by Navy SEALs, athletes, and high-performers worldwide. This balanced breathing pattern helps regulate your nervous system and improve mental clarity.

How to Practice Box Breathing:

  1. Inhale slowly through your nose for 4 counts
  2. Hold your breath for 4 counts
  3. Exhale slowly through your mouth for 4 counts
  4. Hold empty for 4 counts
  5. Repeat the cycle

Best for: Stress reduction, improving focus, performance anxiety, pre-meeting preparation, meditation practice

😴 4-7-8 Breathing - Relaxing Breath

The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a natural tranquilizer for the nervous system. This breathing exercise is particularly effective for anxiety relief, insomnia, and activating your body's relaxation response.

How to Practice 4-7-8 Breathing:

  1. Inhale quietly through your nose for 4 counts
  2. Hold your breath for 7 counts
  3. Exhale completely through your mouth for 8 counts
  4. Repeat the cycle

Best for: Falling asleep, anxiety attacks, emotional regulation, nighttime relaxation, managing cravings

Science-Backed Benefits of Breathing Exercises

Mental Health Benefits

  • Reduces symptoms of anxiety and panic attacks
  • Improves emotional regulation and mood
  • Decreases symptoms of depression
  • Enhances mindfulness and present-moment awareness
  • Improves stress management and resilience

Physical Health Benefits

  • Lowers blood pressure naturally
  • Reduces heart rate and promotes cardiovascular health
  • Improves lung capacity and respiratory function
  • Decreases cortisol (stress hormone) levels
  • Enhances immune system function

Cognitive Benefits

  • Increases focus and concentration
  • Improves decision-making abilities
  • Enhances memory and learning
  • Boosts mental clarity and cognitive performance
  • Reduces mental fatigue and brain fog

Frequently Asked Questions

When is the best time to practice breathing exercises?

You can practice breathing exercises anytime, but many find them most beneficial in the morning to start the day centered, before stressful situations for calm preparation, or at night to promote restful sleep. Consistency matters more than timing— try to practice at the same time daily for best results.

Can breathing exercises help with panic attacks?

Yes! Controlled breathing exercises can help manage panic attacks by regulating your nervous system and breaking the panic cycle. The 4-7-8 technique is particularly effective. Practice regularly when calm so the technique becomes automatic during anxious moments.

How quickly will I see results from breathing exercises?

Many people feel immediate relaxation effects after just one session. However, the cumulative benefits—like improved stress resilience, better sleep quality, and enhanced emotional regulation—typically develop over 2-4 weeks of consistent daily practice.

Can I practice breathing exercises while pregnant?

Gentle breathing exercises are generally safe and beneficial during pregnancy, helping with relaxation and preparation for labor. However, avoid intense breath retention. Always consult your healthcare provider before starting any new wellness practice during pregnancy.