Breathing patterns
- Box breathing (4-4-4-4): in 4, hold 4, out 4, hold 4. Used by athletes and first responders to stay calm under pressure.
- 4-7-8 breathing: in 4, hold 7, out 8. A long exhale many people use to wind down before sleep.
- Coherent breathing (5-5): in 5, out 5, about six breaths per minute.
How long should I practice?
Even one or two minutes can help you feel calmer. Many people use a short session before a meeting, an exam, or bed. If you feel dizzy, stop and breathe normally.
This tool is for relaxation and is not medical advice.
FAQ
What is box breathing?
Box breathing means breathing in, holding, breathing out and holding again, each for the same count, usually four seconds.
Is 4-7-8 breathing good for sleep?
Many people find the long exhale of 4-7-8 breathing relaxing before sleep. It is a relaxation technique, not a treatment.