What is Box Breathing?

Box Breathing (also called square breathing or 4-4-4-4 breathing) is a powerful stress-relief technique used by Navy SEALs. You inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold empty for 4 seconds. It calms the nervous system and improves focus under pressure.

What is 4-7-8 Breathing?

4-7-8 Breathing is a technique developed by Dr. Andrew Weil. You inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. The extended exhale activates your parasympathetic nervous system, making it highly effective for falling asleep faster and reducing anxiety.

Pranayama is the ancient yogic practice of breath control. "Prana" means life force and "yama" means control. It includes techniques like Kapalbhati (belly breathing), Bhastrika (deep breathing), and Anulom Vilom (alternate nostril breathing) that have been refined over thousands of years.

Which breathing technique is best for sleep?

The 4-7-8 breathing technique is widely considered the best for sleep. The extended exhale (8 seconds) triggers your parasympathetic nervous system, lowering heart rate and preparing your body for rest. Many people fall asleep before completing 4 cycles.

Which breathing technique is best for anxiety?

Box Breathing is highly effective for anxiety. Used by Navy SEALs in high-stress situations, the equal 4-4-4-4 pattern provides a rhythmic focus that calms racing thoughts and activates the parasympathetic nervous system to reduce stress hormones.

How long should I practice breathing exercises?

For beginners, start with 2-4 minutes per session. As you become comfortable, you can extend to 10-15 minutes. Even just 3 cycles of deep breathing (about 1-2 minutes) can provide immediate stress relief. Consistency is more important than duration.

Science-Backed Breathing Techniques

Master Your Breath,
Transform Your Life

From ancient Pranayama practices to modern techniques like Box Breathing and 4-7-8. Learn the breathing exercises used by athletes, Navy SEALs, and yogis for thousands of years.

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Best Breathwork Apps: Modern Breathing Techniques

Evidence-based techniques developed by researchers and used in clinical settings for anxiety, stress, and sleep.

Box Breathing

Pattern: 4-4-4-4

Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds

Why it works: Used by Navy SEALs for stress management. Calms the nervous system and improves focus under pressure.

Best for: Stress relief, anxiety, focus2, 4, 6, 8 minutes

4-7-8 Breathing

Pattern: 4-7-8

Inhale 4 seconds, hold 7 seconds, exhale 8 seconds

Why it works: Developed by Dr. Andrew Weil. The extended exhale activates your parasympathetic nervous system, helping you fall asleep faster.

Best for: Sleep, insomnia, relaxation2, 4, 6, 8 minutes

CBT Breathing

Pattern: 4-2-4-2

Inhale 4 seconds, hold 2 seconds, exhale 4 seconds, hold 2 seconds

Why it works: Cognitive Behavioral Therapy technique. Balanced breathing that helps regulate emotions and reduce racing thoughts.

Best for: Emotional regulation, anxiety management2, 4, 6, 8 minutes

Extended Exhale

Pattern: 3-2-6-2

Inhale 3 seconds, hold 2 seconds, exhale 6 seconds, hold 2 seconds

Why it works: Longer exhales stimulate the vagus nerve, lowering heart rate and blood pressure naturally.

Best for: Deep relaxation, stress recovery2, 4, 6, 8 minutes

Ancient Yogic Wisdom

Pranayama: The Art of Breath Control

Traditional breathing practices from yoga, refined over thousands of years. "Prana" means life force, "yama" means control.

Bhastrika

Deep Breathing

1 second in, 1 second out (20 cycles)

Rapid, forceful breathing that energizes the body and clears the mind.

Benefits: Increases oxygen levels, boosts energy, improves digestion, and clears mental fog. Traditionally used to prepare for meditation.

Best for: Energy boost, morning practice, mental clarity1, 2, 5, 10 minutes

Learn more about Bhastrika →

Kapalbhati

Belly Breathing

0.5 seconds in, 0.5 seconds out (30 cycles)

Short, powerful exhales with passive inhales. The abdomen pumps rhythmically.

Benefits: Strengthens core muscles, detoxifies the body, improves metabolism, and increases lung capacity. Known as "skull-shining breath" for its clarity benefits.

Best for: Detox, weight management, morning energy2, 5, 10, 25, 40 minutes

Learn more about Kapalbhati →

Anulom Vilom

Alternate Nostril Breathing

4 seconds in, 4 seconds hold, 4 seconds out (8 cycles)

Breathe through one nostril at a time, alternating sides. Balances both hemispheres of the brain.

Benefits: Reduces stress, balances hormones, improves respiratory function, and harmonizes the left and right brain hemispheres.

Best for: Balance, stress relief, mental clarity1, 2, 5, 10, 15 minutes

Learn more about Anulom Vilom →

Quick Pause Sessions

3-cycle breathing breaks designed for different times of day. Just 1-2 minutes to reset your nervous system.

Morning Start

5am - 11am

Gentle breathing to energize your morning without caffeine jitters.

Lunch Reset

11am - 2pm

Quick reset to transition from morning tasks and prepare for the afternoon.

Stress Relief

2pm - 6pm

Combat afternoon stress and fatigue with a calming breath break.

Bedtime Calm

6pm - 5am

Wind down and prepare your body for restful sleep.

Guided Sequences

Curated Breathing Sessions

Complete breathing sequences that combine multiple techniques for maximum benefit. Just press play and follow along.

Morning Bliss

~36 min

Complete morning practice combining energizing and balancing techniques for a powerful start to your day.

Sequence:

Bhastrika (5 min)30s breakKapalbhati (15 min)30s breakAnulom Vilom (15 min)

Best for: Full morning practice

Daytime Focus

~11 min

Quick energy boost followed by mental clarity. Perfect for a midday reset.

Sequence:

Bhastrika (5 min)30s breakAnulom Vilom (5 min)

Best for: Work breaks, afternoon slump

Evening Calm

~21 min

Release the day's tension and transition into a peaceful evening.

Sequence:

Kapalbhati (10 min)30s breakAnulom Vilom (10 min)

Best for: After work, evening wind-down

Nighttime Relax

~6 min

Short, gentle practice to prepare your body and mind for deep sleep.

Sequence:

Bhastrika (3 min)30s breakAnulom Vilom (2 min)

Best for: Before bed, insomnia relief

Best Breathing Apps for Relaxation and Stress Relief

Download Vayu and get guided through every technique with visual cues, haptic feedback on your smartwatch, and AI-personalized recommendations.

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Master Your Breath,Transform Your Life

Best Breathwork Apps: Modern Breathing Techniques

Box Breathing

4-7-8 Breathing

CBT Breathing

Extended Exhale

Pranayama: The Art of Breath Control

Bhastrika

Kapalbhati

Anulom Vilom

Quick Pause Sessions

Morning Start

Lunch Reset

Stress Relief

Bedtime Calm

Curated Breathing Sessions

Morning Bliss

Daytime Focus

Evening Calm

Nighttime Relax

Best Breathing Apps for Relaxation and Stress Relief

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Master Your Breath,
Transform Your Life