Follow the visual guide to practice calming breathing techniques. Choose a pattern, press start, and breathe along with the expanding and contracting circle.
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Controlled breathing exercises activate your parasympathetic nervous system, triggering the body's relaxation response. Regular practice can lower blood pressure, reduce cortisol levels, improve focus, and decrease symptoms of anxiety and depression.
Box breathing, also known as square breathing, involves four equal phases of four seconds each: inhale, hold, exhale, hold. This technique is used by Navy SEALs, athletes, and first responders to maintain calm under pressure. It balances the autonomic nervous system and helps regulate stress.
Developed by Dr. Andrew Weil, the 4-7-8 technique acts as a natural tranquilizer for the nervous system. By extending the exhale longer than the inhale, you activate a calming response. This pattern is particularly effective for falling asleep and managing acute anxiety.
Equal-ratio breathing is the simplest breathing technique and perfect for beginners. Breathing in for five seconds and out for five seconds brings your breathing rate to six breaths per minute, which research shows is the optimal rate for heart rate variability and stress reduction.
Receive science-backed breathing exercises and mindfulness techniques to reduce stress and improve focus.