Quick Breathing Exercise
1 minute breathing exercise
A quick breathing exercise you can do anywhere—no app download needed. Four cycles of box breathing (4-4-4-4) take about 60 seconds and can help you reset before a meeting, calm nerves, or regain focus.
Start now
Press Start and follow the animation. Four cycles of box breathing take about 1 minute.
The pattern
Box breathing: 4 seconds per phase, 4 cycles total.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat 4 times (~64 seconds)
How it works
One minute of controlled breathing is enough to activate your parasympathetic nervous system—the “rest and digest” mode that counteracts stress. The equal phases of box breathing create a rhythmic pattern that interrupts racing thoughts and gives your nervous system a clear signal to calm down.
The breath holds are what make this technique so effective for quick resets. Holding your breath briefly allows CO₂ to build up slightly, which paradoxically signals safety to your brain—you wouldn't hold your breath if you were actually in danger. This interrupts the fight-or-flight response.
You won't achieve deep relaxation in 60 seconds, but that's not the goal. Think of this as a circuit breaker: it stops the stress spiral, brings your heart rate down a few beats, and clears enough mental space for you to respond thoughtfully rather than react.
When to use it
- •Before meetings: Step away for 60 seconds to clear your head and enter the room composed.
- •After stressful news: Before you react or respond, take 4 breath cycles to process.
- •Rising frustration: When you feel anger building, a 1-minute pause can prevent regrettable responses.
- •Between tasks: Use it as a transition ritual to clear mental residue before starting something new.
- •Quick bathroom reset: When you need to disappear for a moment and come back centered.
Frequently asked questions
Can you really calm down in 1 minute?
Yes. Research shows that even 60 seconds of slow, controlled breathing can activate the parasympathetic nervous system and reduce heart rate. You won't reach deep relaxation, but you can interrupt stress and regain composure—often enough to handle the next moment better.
What breathing pattern works best for 1 minute?
Box breathing (4-4-4-4) fits perfectly: inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. Four cycles take about 64 seconds. It's simple, easy to remember, and used by Navy SEALs for quick stress management.
When should I use a 1 minute breathing exercise?
Before meetings, presentations, or difficult conversations. After receiving stressful news. When you feel anger or frustration rising. In a bathroom stall when you need a quick reset. Anytime you have 60 seconds and need to shift your state.
Is 1 minute of breathing enough to help anxiety?
One minute won't eliminate anxiety, but it can take the edge off and prevent escalation. Think of it as a circuit breaker—it stops the stress spiral so you can think more clearly. For deeper anxiety relief, longer sessions (5-10 minutes) work better.
Can I do this at my desk without anyone noticing?
Absolutely. Breathe through your nose, keep your body relaxed, and count silently. No one will know you're doing it. You can even keep your eyes open and pretend to read something on your screen.
What if I want a longer session?
Try our 2-minute or 5-minute breathing exercises for deeper relaxation. Or use the full breathing app to customize your session length.
60 seconds
Quick enough to do before any meeting or moment that matters.
Navy SEAL method
Box breathing is used by special forces for stress control under pressure.
No download
Runs instantly in your browser on any device.
More options
Need a longer session or different technique? Try these: