Mental Health & Wellness

Breathing Exercise Timer

Controlled breathing activates the parasympathetic nervous system and can reduce anxiety and blood pressure within minutes. Choose a pattern and follow the visual guide.

Box (4-4-4-4)

4-7-8

Calm (4-6)

Energize (4-2-4)

Ready

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Select a pattern and press Start

Box Breathing (4-4-4-4) — Inhale 4s, Hold 4s, Exhale 4s, Hold 4s. Used by Navy SEALs to stay calm under pressure. One cycle = 16 seconds. Start with 4–6 cycles.