🎥 Guided Video Exercise 🫁 Breathing Pacer

Guided Breathing Video Exercise

Follow the expanding visual circle pacer with voice guidance and relaxing sound chimes. Choose your technique for anxiety relief, focus, or sleep.

Technique:
Format:
🫁 🌿

4-2-6 Calm Breathing Pacer

Long out-breath calms your nervous system and slows racing thoughts

0:00 1:00

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Breathing Techniques Explained

Controlled breathing works by directly stimulating the parasympathetic nervous system through the vagus nerve, reducing heart rate and stress hormones.

😌 4-2-6 Calm Pacer (Anxiety) Inhale 4s, Hold 2s, Exhale 6s. The long out-breath lowers blood pressure and calms physical panic.
📦 Box Breathing 4-4-4-4 (Focus) Inhale 4s, Hold 4s, Exhale 4s, Pause 4s. Used by athletes and professionals for steady focus under pressure.
🌙 4-7-8 Sleep Breath (Insomnia) Inhale 4s, Hold 7s, Exhale 8s. Deep relaxation pattern designed to help you drift off to sleep.