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 physiological sigh: calm in one breath

Two inhales through the nose, one long exhale through the mouth — the pattern your body reaches for when you cry. Done on purpose, it is the single fastest way scientists have found to switch off stress in real time, often within one breath.

Practise a calming breath →Breathing for anxiety →Fight-or-flight explained →

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