5s cadence
Tap to start
Tap orb or press space
Deep breathing exercises
Calm your nervous system in four steady counts
Press start, follow the expanding orb, and let the guided pacing move you into equilibrium. Built for focus, recovery, and high-stress moments when you need an anchor.
Evidence based
Regulate vagal tone
Box breathing activates the parasympathetic response, settling cortisol spikes and improving heart-rate variability within a few cycles.
Thoughtful defaults
Accessible labels, keyboard shortcuts, and structured data keep the page lightweight yet indexable.
Personal pace
Choose any cadence between 3–8 seconds per phase. Small adjustments create a quick drop in perceived stress.
Practice cues
Sit upright, rest your tongue on the roof of your mouth, and exhale gently through the nose before the next inhale begins. If you feel dizzy, shorten each phase and return to natural breathing.
- Recommended reps
- 4–8 cycles
- Full cycle duration
- 16–32s
- Best moments
- Before events, between tasks, bedtime wind-downs.
- Accessibility
- Keyboard, screen readers, and light or dark modes.
FAQ
How long should I practice box breathing?
Start with 2–5 minutes. Once it feels effortless, extend to ten minutes or repeat small sessions throughout the day.
When is the best time to use this technique?
Use it when you feel stress building. It's especially helpful before presentations, between meetings, prior to bed, or after intense workouts.
Can I change the timing?
Yes—adjust the slider between 3 and 8 seconds. The goal is control, not speed, so pick a pace that keeps your breathing smooth.