Mental Health
Guided
Breathing
Choose a breathing pattern and follow the animated visual. Box breathing, 4-7-8, coherence, and calming breath — each designed for different situations. Activates your parasympathetic nervous system in minutes.
Ready
—
Select a pattern and press Start
0
cycles
0:00
elapsed
0
breaths
⚙️ Custom Pattern (seconds)
Activates the vagus nerve
Slow, controlled breathing stimulates the vagus nerve — the main highway of your parasympathetic nervous system — which drops heart rate and blood pressure within minutes.
Reduces cortisol
Just 5 minutes of slow breathing reduces salivary cortisol levels measurably. Practiced regularly, it can lower your overall stress baseline and improve emotional regulation.
Improves sleep onset
The 4-7-8 technique was designed specifically for sleep. The extended exhale activates the rest-and-digest response, helping the mind quiet and body temperature drop.
Works in under 2 minutes
Unlike many mindfulness practices that take weeks to show benefits, diaphragmatic breathing produces measurable physiological changes within 2–4 minutes of starting.
📖 Breathing Pattern Guide
📦
Box Breathing (4-4-4-4)
Inhale 4 · Hold 4 · Exhale 4 · Hold 4. Used by Navy SEALs and emergency responders to maintain calm under acute stress. Equal sides create a steady, predictable rhythm that quickly grounds racing thoughts. Best for: acute stress, before a difficult conversation, panic onset.
💤
4-7-8 Breathing
Inhale 4 · Hold 7 · Exhale 8. Developed by Dr. Andrew Weil. The long exhale activates the parasympathetic response. The breath hold builds carbon dioxide tolerance, which has a natural calming effect. Best for: sleep onset, severe anxiety, coming down from a panic attack.
❤️
Coherence Breathing (5-5)
Inhale 5 · Exhale 5. ~6 breaths per minute. This rate produces maximum heart rate variability (HRV) — a key marker of nervous system resilience and emotional regulation. Best for: daily stress management, building long-term resilience, during meditation.
🌿
Calming Breath (4-6)
Inhale 4 · Exhale 6. A simple, gentle pattern where the exhale is longer than the inhale — this reliably activates the vagus nerve. Good for beginners. Best for: everyday use, first-time breathers, mild anxiety, before public speaking.
Best practice: Breathe through your nose if possible — nasal breathing produces nitric oxide, which improves oxygen absorption. Breathe into your belly (diaphragm), not your chest. Put one hand on your belly and one on your chest — the belly hand should move more. A minimum of 5 minutes produces the most benefit, though even 2–3 cycles helps in acute moments.
Frequently Asked Questions
Which breathing pattern should I use for anxiety? ▾
For acute anxiety or panic, start with Box Breathing (4-4-4-4) — the equal, predictable rhythm is grounding and easy to follow even when anxious. If anxiety is severe or you're struggling to sleep, try 4-7-8 — the extended exhale produces the strongest parasympathetic response. For ongoing, daily stress management, Coherence Breathing (5 seconds in, 5 out) is the most research-backed pattern for long-term nervous system regulation.
Why do I feel dizzy during breathing exercises? ▾
Mild lightheadedness can occur if you're breathing more deeply than usual, which temporarily changes your blood CO2 levels (called hypocapnia). This is normal and harmless. If it happens, slow down your pace, breathe a little more shallowly, or pause for a few normal breaths. If dizziness is severe or persists, stop and consult a doctor. Never practice breathing exercises while driving or operating machinery.
How often should I practice guided breathing? ▾
For stress management and resilience building, 5–10 minutes once or twice daily shows the strongest evidence. Many people find morning and pre-sleep sessions most beneficial. Even one 2-minute session before a stressful event (presentation, difficult conversation, medical appointment) can significantly reduce physiological stress markers. Over time, regular practice changes your baseline nervous system state — you become less reactive to stressors even when you're not actively breathing.
How to Use the Guided Breathing Tool
Reduce anxiety and stress with animated breathing exercises — no experience required.
01
Select your goal
Choose from: calm anxiety, improve focus, prepare for sleep, or general relaxation. Each selects the most effective pattern for that goal.
02
Follow the animated guide
The visual expands and contracts to pace your breath. Synchronise with it rather than watching a timer — this keeps your attention on the breath, not the numbers.
03
Use headphones if possible
Soft background tones enhance the relaxation effect significantly. Not required, but recommended for best results.
04
Practice daily for 2 weeks
Like exercise, breathing techniques build skill over time. Daily 5-minute practice creates a reliable, accessible calm-down tool you can use anywhere — even without the app.
💡 The fastest anxiety relief technique: exhale twice as long as you inhale. Try 4 counts in, 8 counts out. This directly activates the vagus nerve and slows heart rate within 90 seconds.