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.

Box Breathing: the 4-4-4-4 technique for focus and calm

Box breathing is a simple four-count pattern — inhale for 4 seconds, hold for 4, exhale for 4, hold for 4 — that steadies your nervous system in about 90 seconds. It is used by Navy SEALs, athletes, and clinicians to stay calm and focused under pressure.

Try box breathing free →4-7-8 for sleep →Breathing for anxiety →

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