What is box breathing?

Box breathing means breathing in for 4 seconds, holding for 4, breathing out for 4, and holding for 4 — an even, square pattern that many people use to feel calm and focused.

What is 4-7-8 breathing?

The 4-7-8 technique is breathing in for 4 seconds, holding for 7, and breathing out slowly for 8. The long, slow exhale is why many people find it calming and use it to wind down before sleep.

Does breathing help anxiety?

Many people find that slow breathing, especially with a longer exhale, helps them feel calmer within a few minutes, and it's a widely used self-help technique for anxiety and stress. It isn't a substitute for professional treatment when anxiety is severe.

Free Guided Breathing Exercises — Calm Anxiety, Sleep & Stress

What do you need right now?

Pick one and we'll set everything up for you.

Not sure? Start with gentle 4–6 calm breathing.

🌿 Calm breathing

Slow, even breaths with a longer exhale.

Inhale 4 · Exhale 6

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Inhale Hold Exhale Hold

Which technique should I use?

Calming (4–6)	Inhale 4, exhale 6. A gentle pattern with a slightly longer exhale — many people find slow breathing like this relaxing when feeling anxious or stressed. A good all-round starting point.
Box (4-4-4-4)	Equal in-hold-out-hold. An even, steady rhythm many people use to feel grounded and focused.
4-7-8	Inhale 4, hold 7, exhale 8. A slow pattern with a long exhale that many people find soothing when winding down before sleep.
Coherent (5-5)	Inhale 5, exhale 5 — about six slow, even breaths a minute. A simple, calming pace to relax.

New to breathwork? Read our full guide to breathing exercises for anxiety.

Breathing exercises for every moment

Breathing for anxiety For panic attacks For sleep Before bed For stress For focus Box breathing 4-7-8 breathing 1-minute breathing 5-minute session

Explore more ways to feel calm

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If anxiety keeps getting in the way

When self-help isn't enough on its own, cognitive behavioural therapy (CBT) is the most effective, evidence-based treatment for anxiety — and it teaches skills that last. Online-Therapy.com offers structured CBT with a personal therapist from $48/week.

Explore Online Therapy →

Please note: This tool is for relaxation and self-help, not medical treatment. If you feel faint or dizzy, return to normal breathing. If anxiety is severe or you're in crisis, contact a professional or a crisis line (988 in the US, Samaritans 116 123 in the UK & ROI). Your session stays private on your device — nothing is stored or sent.