What is box breathing?

Box breathing is a technique where you inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. It reduces stress and improves focus.

How does 4-7-8 breathing help sleep?

The 4-7-8 technique involves inhaling for 4 seconds, holding for 7, and exhaling for 8. The long exhale activates the parasympathetic nervous system, reducing heart rate and helping you fall asleep faster.

Is guided breathing free?

Yes, Breathe is free to use with no download required. It works directly in your browser on any device.

4-7-8 Breathing: fall asleep faster, naturally

The 4-7-8 technique — inhale 4 seconds, hold 7, exhale 8 — lengthens your out-breath to switch the body from stress mode into rest mode. The long exhale slows your heart rate and quiets a racing mind, making it one of the most effective drug-free sleep aids.

Try 4-7-8 free →Breathwork for deep sleep →Box breathing →

Breathe is a free guided breathing and meditation web app — no download, works in your browser. Enable JavaScript for the interactive guided session.