About These Exercises
Controlled breathing is a powerful way to manage stress and anxiety by calming your nervous system.
- Sigh: Ideal for quick stress relief. A long, extended exhale helps to offload tension immediately.
- Box: A structured pattern (in-hold-out-hold) that restores balance, regulates focus, and calms the body and mind.
- 5-5: A simple exercise that helps to calm the body and mind by breathing in for 5 seconds and breathing out for 5 seconds.
- Simple: Focuses on making the exhale twice as long as the inhale, which strongly activates the body's relaxation response.
- 4-7-8: A well-known technique used to reduce anxiety or help with sleep. The specific counts help to deeply relax.
Breathe is a general wellness tool, not medical advice or treatment — stop if you feel unwell. Full guide, evidence & safety notes →