Interactive Exercises
Choose a technique based on your needs. Each includes visual guidance, audio instructions, and customizable timers.
Box Breathing (4-4-4-4)
Best for: Focus, stress relief, test anxiety
Also known as "square breathing" or "tactical breathing." Used by Navy SEALs and athletes to stay calm under pressure.
- • Breathe in: 4 seconds
- • Hold: 4 seconds
- • Breathe out: 4 seconds
- • Hold: 4 seconds
4-7-8 Breathing
Best for: Sleep, anxiety, calming before bed
Developed by Dr. Andrew Weil. Extended exhale activates the parasympathetic nervous system for deep relaxation.
- • Breathe in: 4 seconds
- • Hold: 7 seconds
- • Breathe out: 8 seconds
- • Repeat 4 times
Coherent Breathing (5-5)
Best for: Heart rate variability, balance, resilience
Breathe at 5-6 breaths per minute to maximize heart rate variability and promote autonomic nervous system balance.
- • Breathe in: 5 seconds
- • Breathe out: 5 seconds
- • Maintain steady rhythm
- • Practice 5-20 minutes
SOS Breathing (60 seconds)
Best for: Panic attacks, acute anxiety, emergency calm
Quick, powerful technique for immediate anxiety relief. Can be done anywhere, anytime you need rapid calming.
- • 60-second guided session
- • Rapid anxiety reduction
- • Portable and discreet
- • No preparation needed
Why Practice Breathing Exercises?
Scientific evidence shows breathing exercises provide powerful benefits for mental and physical health
Mental Health Benefits
- Reduces anxiety: Meta-analysis shows medium effect size (d=-0.42) for anxiety reduction
- Lowers stress: Activates parasympathetic nervous system, reducing cortisol
- Improves focus: Increases prefrontal cortex activity and attention control
- Better sleep: 4-7-8 breathing helps with sleep onset and quality
- Emotional regulation: Helps manage anger, frustration, and overwhelm
Physical Health Benefits
- Lowers blood pressure: Slow breathing (5-6 breaths/min) reduces BP
- Heart rate variability: Coherent breathing maximizes HRV
- Better oxygenation: Diaphragmatic breathing improves oxygen delivery
- Reduces pain: Activates endogenous opioid system
- Immune support: Reduces inflammation markers
Clinical Evidence
Research Sources:
- • Harvard Medical School - Dr. Herbert Benson
- • University of Arizona - Dr. Andrew Weil
- • NHS (UK) breathing guidance
- • U.S. Department of Veterans Affairs
Optimal Practice:
- • 5-20 minutes daily for best results
- • 5-6 breaths per minute optimal rate
- • Consistent practice > duration
- • Safe for most people (consult doctor if concerns)
How to Get Started
Choose a Technique
Pick based on your goal: calm, focus, sleep, or emergency relief
Follow the Guide
Use visual timers and audio instructions. Start with 2-5 minutes
Practice Regularly
Daily practice brings best results. Track your progress over time