Breathing techniques: 4-7-8, box, 4-2-4 and coherent 5-5

Slow, structured breathing is one of the simplest ways to change how you feel in a few minutes. Each rhythm on BreatheRhythm has a different shape — a long exhale, equal sides, a short pause, or a steady wave — and each suits a different moment. This guide explains how to do every technique, when it helps, and how to pick the right one.

Which technique should I choose?

• To fall asleep or calm anxiety — 4-7-8. The long exhale is the most relaxing of the four.
• To stay focused under pressure — box breathing (4-4-4-4). Equal phases keep you steady and alert.
• For a quick reset or as a beginner — 4-2-4. Short pause, easy to follow anywhere.
• For deep relaxation and recovery — coherent breathing (5-5). A longer, gentle session at six breaths per minute.

Not sure? Start with 4-2-4. It is the easiest to learn, and once it feels natural, the others are easy to try.

4-7-8 breathing — “full calm”

4-7-8 breathing comes from yogic breathing practice. It is built around a long hold and an even longer exhale.

How to do it

1. Sit or lie comfortably.
2. Inhale quietly through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale slowly and fully for 8 seconds.
5. Repeat for about four rounds.

When it helps: falling asleep, calming racing thoughts, or settling down after stress. The exhale is twice as long as the inhale, and slow, extended exhales are associated with a calmer heart rate.

Tips: the 7-second hold is the hardest part. If it feels like too much, start with 4-2-4 and come back to 4-7-8 once slow breathing feels natural. Begin with a few rounds and build up gradually rather than doing long sessions straight away.

Open the 4-7-8 breathing timer →

4-2-4 breathing — “simple reset”

4-2-4 is a gentle form of paced breathing: an even inhale and exhale with a short pause at the top. With no long holds, it is comfortable for almost anyone.

How to do it

1. Inhale through your nose for 4 seconds, filling the lungs without rushing.
2. Pause for 2 seconds — relaxed, not a tight hold.
3. Exhale slowly for 4 seconds.
4. Repeat. One cycle takes 10 seconds, so 90 seconds is about nine breaths.

When it helps: a quick reset between tasks, a calm start to the day, before a call, or whenever 4-7-8 feels too intense. It is also a good first technique if you have never practised breathing exercises before.

Tips: breathe into your belly rather than your chest. If you like, make the exhale a little softer than the inhale — it should feel easy, never strained.

Open the 4-2-4 breathing timer →

Box breathing (4-4-4-4) — “calm focus”

Box breathing, also called square breathing or tactical breathing, uses four equal phases — like the four sides of a box. It became widely known through US Navy SEALs and other high-pressure professions, who use it to stay composed and clear-headed.

How to do it

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly for 4 seconds.
4. Hold with empty lungs for 4 seconds.
5. Repeat. One box takes 16 seconds, so 90 seconds is about five boxes.

When it helps: before a meeting, an exam, a presentation or a competition; after a stressful moment when you need to think clearly. Because the phases are equal, box breathing calms you down without making you sleepy.

Tips: imagine tracing a square — up, across, down, across. If the holds feel uncomfortable, practise 4-2-4 or coherent 5-5 for a while first, then return to the box.

Open the box breathing timer →

Coherent breathing (5-5) — “steady wave”

Coherent breathing, also called resonant breathing, means breathing in for 5 seconds and out for 5 seconds — about six breaths per minute. There are no holds: the breath flows like a slow wave.

How to do it

1. Sit comfortably and relax your shoulders.
2. Inhale softly through your nose for 5 seconds.
3. Exhale softly for 5 seconds, without a pause.
4. Continue for about 5 minutes.

When it helps: unwinding after work, recovering after exercise, before sleep, or as a daily relaxation habit. Breathing around six times per minute is associated with higher heart rate variability (HRV) — a marker of how well the body adapts to stress.

Tips: keep the breath light. Slow does not mean deep — big, forced breaths can make you dizzy. The benefits build over several minutes, which is why this timer runs for 5 minutes by default.

Open the coherent breathing timer →

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.

Set your session length: time or cycles

Open the menu (☰, top-left) and pick Session limit. Choose Time to end after a set number of minutes, or Cycles to end after a set number of full breath cycles — then use − / + to set the amount. Your choice is saved per timer and restored next time you open it.

During a session the line under the circle shows the seconds left in the current phase, a strip of the phases of one cycle (each as long as it lasts, filling as you breathe), and either the time left (e.g. “1:10 left”) or how many cycles you've breathed (e.g. “2 / 6”). In the menu (Phase countdown) you can keep just the number, with a bar or one dot per cycle instead of the strip, or turn the countdown off. Tap the Endless button to drop the limit and keep breathing with no end (∞).

Tips for every technique

• Breathe through your nose on the inhale. It slows the breath naturally.
• Sit upright or lie down, especially with techniques that include holds.
• Breathe low — let the belly move rather than lifting the shoulders.
• Short and regular beats long and rare. A couple of 90-second sessions a day is a great habit.
• Follow the circle, not the clock. The animation does the counting for you.

FAQ

Which breathing technique is best for sleep?

4-7-8 is the most popular choice for falling asleep, thanks to its long exhale. Coherent 5-5 breathing for a few minutes in bed also works well if breath holds feel uncomfortable.

What is the difference between box breathing and 4-7-8?

Box breathing has four equal phases and keeps you calm but alert — good for focus. 4-7-8 has a long hold and a twice-as-long exhale, which makes it more sedating — better for sleep and anxiety.

How long should I practise?

Even 90 seconds can help you feel calmer. For coherent breathing, aim for about 5 minutes. You can set any length from 30 seconds to 30 minutes in the timer menu (☰).

How often can I do breathing exercises?

As often as you like, as long as it feels comfortable. Many people use one short session in the morning, one during the day and one before bed.

Why do I feel dizzy?

Usually because you are breathing too deeply or forcefully. Make the breath lighter, or stop and breathe normally until the feeling passes. If breath holds make you dizzy, switch to a rhythm with short or no holds, like 4-2-4 or 5-5.

Can I do these exercises lying down?

Yes. Lying down works well, especially for 4-7-8 and coherent breathing before sleep.

Do the timers work offline?

Yes. Once you have opened BreatheRhythm, the timers work without an internet connection. You can also install it on your phone like an app.

Safety

If you feel dizzy or uncomfortable, return to normal breathing. If you are pregnant or have a heart, lung or other medical condition, skip the breath holds and talk to your doctor before starting a breathing practice. BreatheRhythm is a relaxation tool, not medical advice or treatment.

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