How to use it
Choose a pattern, press start, and follow the ring. As it expands, breathe in; while it holds, hold; as it shrinks, breathe out. The number in the centre counts down each step so you do not have to. Most people find three to five slow rounds is enough to feel the edge come off.
The three patterns
Box breathing (4-4-4-4) uses four equal counts and is good for steadying yourself in a tense moment. 4-7-8 stretches the exhale long, which many people reach for at bedtime. Coherent breathing (5.5) is a smooth, even rhythm of about five and a half breaths a minute, with no holds, a gentle everyday pace.
Pair it with sound
A quiet tone or a wash of soft noise can make it easier to stay with the rhythm. Open any sound from the full library, or start with something calm, then come back here and let the two run together.
Questions
What is box breathing?
Box breathing is a simple pattern of four equal counts: breathe in for four seconds, hold for four, breathe out for four, and hold for four. The even rhythm is easy to remember and is often used to steady the nerves before something stressful.
How does the 4-7-8 breathing technique work?
In the 4-7-8 method you breathe in through the nose for four seconds, hold the breath for seven, then breathe out slowly through the mouth for eight. The long exhale is the point: a slower out-breath tends to calm the body, which is why many people use it to wind down toward sleep.
How long should I do a breathing exercise?
A few minutes is enough to feel a difference. Most people start with three to five rounds and stop when they feel settled. There is no need to push it, and if you feel light-headed, return to normal breathing.
Does slow breathing actually calm you down?
Slowing the breath, especially lengthening the exhale, nudges the body toward its rest-and-digest state and can lower the sense of stress for many people. It is a well-supported, low-risk way to settle, though it is not a treatment for a medical condition.
