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.

Racing thoughts at 3am

Racing thoughts at night are an arousal problem, not a thinking problem — an activated brain generates thoughts the way a running engine generates noise. You cannot out-think it, but slow breathing lowers the arousal directly and the mental noise quiets as a consequence.

Quiet it down →4-7-8 for sleep →Breathwork for deep sleep →

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