Choose Pattern
4-7-8 Relaxing Breath
Inhale 4s - Hold 7s - Exhale 8s. The relaxing breath popularized by Dr. Andrew Weil. Great for falling asleep and anxiety relief.
Box Breathing
Inhale 4s - Hold 4s - Exhale 4s - Hold 4s. Also known as four-square breathing, used by special forces for calm and focus.
4-8-7 Breath
Inhale 4s - Hold 8s - Exhale 7s. Focus on the hold phase for deep relaxation and lung capacity improvement.
Deep Belly Breathing
Inhale 4s - Exhale 6s. Simple deep breathing for beginners and daily relaxation.
Breath Guide
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FAQ
What is 4-7-8 breathing?
Developed by Dr. Andrew Weil (Harvard), 4-7-8 breathing is called a natural tranquilizer. The rhythm (inhale 4s, hold 7s, exhale 8s) activates the parasympathetic nervous system for deep relaxation.
What are the benefits of breathing exercises?
Regular practice can: reduce cortisol (stress hormone), lower blood pressure and heart rate, improve lung function, boost immunity, enhance focus, aid sleep, and relieve anxiety.
When is the best time to practice?
Best times: morning (wake up), after lunch (recharge), before bed (sleep aid), during stress/anxiety (instant relief), after exercise (recovery).
Which pattern should beginners start with?
Start with deep belly breathing (4-6) - it's simplest. Then try box breathing (4-4-4-4), and eventually 4-7-8 breathing.
Are breathing exercises safe?
Generally safe but consult your doctor if you have asthma, heart disease, high blood pressure, or are pregnant. Stop if you feel dizzy or uncomfortable.