Why these breath‑rates?

Discover how each rhythm can refresh your body and focus your mind — in just a few minutes.

Why 90 seconds (and 5 minutes)?

One full 4‑7‑8 cycle takes 19 seconds. A 90‑second timer fits about four rounds — enough to flip your nervous system without eating your whole break. A 4‑4‑4‑4 box is 16 s, so you get roughly five boxes in that same window. Research on coherent 5‑5 breathing shows HRV benefits after a few minutes, so that mode runs for 5 minutes.

4‑7‑8 — “full calm”

• 4 s inhale — quickly fill the lungs.
• 7 s hold — let oxygen soak in, pulse slows.
• 8 s exhale — the long out‑breath kicks in the parasympathetic system.

Ideal for falling asleep or cooling nerves. Popularised by Dr Andrew Weil; studies show blood pressure and HR drop after a few cycles.

4‑4‑4‑4 (Box Breathing)

• Each side of the “box” = 4 seconds.
• Equal phases keep breathing steady; pauses train lung control.

Used by US Navy SEALs to stay sharp under pressure. Boosts focus and stress resilience.

5‑5 (Coherent / Resonant)

• 5 s in + 5 s out → 6 breaths per minute.

The slow rhythm syncs breathing with heart beats — Heart Rate Variability (HRV) rises, aiding recovery and sleep. Athletes love it.

If you feel dizzy just return to normal breathing and try again later. Always start sitting or lying down.

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