Box breathing, 4-7-8, and relaxing breathing with animated visual cue.
Guided Breathing Exercises
Controlled breathing exercises activate the parasympathetic nervous system, reducing cortisol, lowering heart rate, and creating a sense of calm. This timer guides you through three proven techniques.
Box Breathing (4-4-4-4)
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Used by Navy SEALs, athletes, and executives for stress management and focus before high-pressure situations.
4-7-8 Breathing
Inhale for 4 counts, hold for 7, exhale for 8. The extended exhale activates the vagus nerve and is particularly effective for reducing anxiety and falling asleep. Practice 4 cycles.
When to Use Breathing Exercises
Use these techniques before stressful events, during work breaks, before bed, or whenever you feel anxious or overwhelmed. Even 2–3 minutes of controlled breathing produces measurable physiological effects.
Frequently Asked Questions
What is box breathing?
Box breathing is a technique where you inhale, hold, exhale, and hold for equal counts (typically 4 seconds each). It's used by Navy SEALs and athletes to reduce stress and improve focus.
How long should I practice breathing exercises?
Even 2–3 minutes (about 4–6 cycles) produces noticeable effects. For anxiety relief or sleep, 5–10 minutes is ideal. Daily practice builds the habit and improves long-term stress resilience.
Does 4-7-8 breathing help with sleep?
Many people find 4-7-8 breathing effective for falling asleep. The long exhale (8 counts) strongly activates the parasympathetic nervous system. Do 4 cycles while lying in bed.