Breathing exercises for anxiety
Start with a long exhale: 4 seconds in and 8 out. The 3 exercises to try first in an anxious moment, what the research shows, and when to get more help.
Read the guideBreathing guides
Each guide answers one question, with the steps, the numbers and the research. Each has a timer for its main technique.
4-7-8 breathing for sleep
Breathe in for 4 seconds, hold for 7, out for 8. How to use 4-7-8 at bedtime, what the sleep research shows, what it won't do, and a free timer.
Read the guideNavy SEAL box breathing
The Navy SEAL breathing pattern is 4 seconds in, 4 hold, 4 out, 4 hold. What Mark Divine describes, what police studies found, and what the story leaves out.
Read the guideBox breathing vs 4-7-8
Box breathing is 4 equal steps of 4 seconds; 4-7-8 is 4 in, 7 hold, 8 out. The differences in timing, the evidence for each, and how to choose.
Read the guideHow long should you do box breathing?
5 minutes a day: the length used in the Stanford box breathing trial and the minimum Mark Divine recommends. How to build up to it from 1 minute.
Read the guideBox breathing for kids
Teach children a shorter square: 3 seconds in and 3 out, with no holds. A script for parents and teachers, when to use it, and what to leave out.
Read the guideEvery breathing timer
Compare all 8 patterns by timing, cycle length and what people use them for.
Keep a practice going with BreathKit
Every pattern in these guides is in the app, with haptics on Apple Watch, reminders, a streak and Apple Health.
