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.

The 2-minute desk reset

Sitting hunched at a screen pushes breathing up into the chest, and "email apnea" — holding your breath while reading messages — keeps your stress response quietly running all day. Two minutes between meetings interrupts the accumulation, and nobody can tell you are doing it.

Take two minutes →Breathing for focus →Before public speaking →

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