Breathing Exercises

Science-backed techniques to calm your nervous system, reduce anxiety, and improve focus

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4-7-8 Breathing
Deep, calming technique that promotes relaxation and supports better sleep.
Inhale 4 · Hold 7 · Exhale 8
Box Breathing
Balanced four-phase pattern that reduces stress and sharpens focus.
4 · 4 · 4 · 4
Cyclic Sighing
Double inhale through nose, extended exhale. Most effective for immediate stress relief.
2 inhales · 1 long exhale
Physiological Sigh
Quick double inhale then a long, slow exhale — the fastest way to lower anxiety.
Quick inhale · Slow exhale
2:1 Breathing
Exhale twice as long as inhale to activate the parasympathetic nervous system.
Inhale 4 · Exhale 8
Coherent Breathing
Five-second in, five-second out. Synchronizes heart rate variability for calm and clarity.
5 in · 5 out

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