Breathe

Simple Calm

Inhale 4s  ·  Exhale 6s

Nose in  →  Mouth out, lips relaxed

The extended exhale signals your body's parasympathetic "rest" response, your nervous system's built-in off switch. Best for everyday stress and anxious moments.

Box Breathing

4s  ·  Hold 4s  ·  4s  ·  Hold 4s

Nose in  →  Nose out, breathe only through your nose

Equal-sided breathing steadies the mind under pressure. Trusted by Navy SEALs and athletes for focus and emotional regulation in high-stress situations.

4-7-8

Inhale 4s  ·  Hold 7s  ·  Exhale 8s

Nose in  →  Mouth out, pursed lips (whoosh)

A deeply calming technique for anxiety and sleep. The long hold builds CO₂ tolerance; the extended exhale powerfully quiets the nervous system. Take it slowly, it's more potent than it looks.