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.

How to breathe in cold water and ice baths

The cold shock response makes you gasp and hyperventilate the instant you hit cold water, and that gasp is what makes cold plunges risky. Controlling your breath — meeting the gasp with a long exhale — is the difference between a calm cold exposure and a dangerous one. Never hyperventilate before entering water.

Practise calm control →Wim Hof Method →Breath holds & CO2 tolerance →

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