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Breathing Exercise Tool
LivePractice guided breathing exercises with an animated circle. Box, 4-7-8, and Relax modes.
Practice guided breathing exercises with an animated circle. Box, 4-7-8, and Relax modes.
4-4-4-4 — Used by Navy SEALs for calm and focus
Used by Navy SEALs, athletes, and first responders to maintain calm under pressure. The square pattern regulates the autonomic nervous system.
Relaxation technique by Dr. Andrew Weil
Developed by Dr. Andrew Weil as a natural tranquilizer for the nervous system. The extended exhale activates the parasympathetic response.
Simple 4-4 breathing for everyday calm
A simple, accessible breathing pattern for everyday stress relief. Equal inhale and exhale promotes balance and presence.
Start with 1-3 minutes daily and gradually increase to 5-10 minutes. Consistency matters more than duration. The ideal practice is a few minutes every day.
Mild dizziness can occur when you start practicing breathing exercises, especially with longer breath holds. Reduce the hold times or shorten the exhale if you feel uncomfortable. Never force your breath.
Morning sessions energize and set focus for the day. Evening sessions promote relaxation and better sleep. Mid-day breathing breaks help reset after stress. Anytime you feel anxious, a few cycles can help restore calm.
Always breathe through your nose during breathing exercises. Nasal breathing filters, warms, and humidifies the air, releases nitric oxide, and activates the diaphragm more effectively than mouth breathing.