Breathing Techniques
Your breath is always with you — and it's one of the quickest ways to calm your nervous system.
"There's no wrong way to breathe intentionally. These tools are simply here to support you when you need them most."
Box Breathing
A simple technique used by athletes and professionals to regain focus and calm the nervous system.
Inhale slowly for 4 counts
Hold your breath for 4 counts
Exhale slowly for 4 counts
Hold your breath for 4 counts
Repeat 4 times
4-7-8 Breathing
Known as a 'natural tranquilizer' for the nervous system, helping the body get into a state of deep relaxation.
Inhale through nose for 4 counts
Hold your breath for 7 counts
Exhale forcefully through mouth for 8 counts
Repeat for 4 breath cycles
Belly Breathing
The foundation of all breathing techniques. It encourages full oxygen exchange and slows the heart rate.
Place one hand on chest, one on belly
Inhale so only your belly hand rises
Exhale slowly through pursed lips
Notice your belly falling inward
The Physiological Sigh
A biological hack to offload carbon dioxide and rapidly lower your stress levels in real-time.
Take a normal inhale through the nose
Take a small extra 'sniff' at the top
Exhale long and slow through the mouth
Repeat 1-3 times
2:1 Breathing
By making your exhale twice as long as your inhale, you directly activate the vagus nerve and calm your body.
Inhale naturally (e.g., for 4 counts)
Exhale for double that time (e.g., 8 counts)
Keep the breath smooth and fluid
Continue for 2-5 minutes
Need a guided moment?
Our homepage features a simple, interactive pause tool to help you practice your breathing right now.
Try the Guided Pause