Breathing Programs

Choose a guided program or create your own custom routine.

Guided Programs

Box Breathing

Stressful moments & focus

4-4-4-4

Equal parts inhale, hold, exhale, and hold. Used by Navy SEALs and first responders to stay calm under pressure.

Stress reliefSharper focusEmotional regulation

4 reps1m 4s

Start

4-7-8 Relaxation

Sleep & anxiety relief

4-7-8

Developed by Dr. Andrew Weil, this technique acts as a natural tranquilizer for the nervous system.

Better sleepReduced anxietyLower heart rate

4 reps1m 16s

Start

Calm Breathing

Daily relaxation

4-6

A simple, gentle pattern with a longer exhale that activates the parasympathetic nervous system.

General relaxationAccessible for beginnersCalming

6 reps1m

Start

Energizing Breath

Morning routine & energy

2-2

Quick, rhythmic breathing that increases oxygen flow and activates the sympathetic nervous system for an energy boost.

Increased energyMental alertnessImproved circulation

15 reps1m

Start

Resonance Breathing

Heart health & resilience

5-5

Breathing at 5-second intervals optimizes heart rate variability (HRV), a key marker of cardiovascular health.

Better HRVCardiovascular healthEmotional resilience

6 reps1m

Start

Extended Exhale

Deep relaxation & recovery

4-0-8-2

A 1:2 inhale-to-exhale ratio with a brief pause, designed to deeply activate the body's rest-and-digest response.

Deep calmNervous system resetTension release

4 reps56s

Start

Create Your Own

Custom Program

Create your own breathing pattern with custom timings.

Inhale

Hold In

Exhale

Hold Out

Repetitions

Total time: 1m 4sPattern: 4-4-4-4