4-7-8 Breathing: Slow Down in 19 Seconds Per Round
Learn 4-7-8 breathing step by step: the counts, what to change if the hold feels hard, and a free timer that paces every round for you.
Breathing and body-based calming
Slow your breathing. Settle your whole body in minutes.
Step-by-step practices you can start right now, a free timer to count them out, and plain notes on what the research does and does not show.
Breathly. 16 techniques. One short guided session a day.
No unnecessary frills: you pick your goal (sleep, energy, stress) and let the visuals and sounds guide you. Within 5 minutes my heart rate comes down.
One round of 4-7-8, drawn to scale
19 seconds. Learn the steps
Start with the practice that fits tonight
The whole libraryPhysiological Sigh: A One-Breath Reset You Can Do Now
Learn the physiological sigh in four steps, how it differs from box breathing and 4-7-8, and what a 2023 randomized trial of five minutes a day found.
Vagus Nerve Exercises: A 5-Minute Routine, Minus the Hype
A plain-language look at popular vagus nerve exercises: which have research behind them, which are mostly popular claims, and a safe five-minute routine.
Count it out with the free timer
Pick 4-7-8, box breathing, a longer exhale or the physiological sigh. The orb leads, you follow. Nothing you do is saved or sent anywhere.
When you want a voice and a daily routine
Breathly for iPhone and Android
Follow the orb. Let your breath slow down.
Pick a technique, follow the orb with your eyes closed, and feel a haptic tap on every inhale, hold and exhale. Start with the 7-day Getting Started program: one short session a day.
- 16 breathing techniques
- An orb you can follow with your eyes closed
- Short guided programs
16 techniques. One short guided session a day.
No unnecessary frills: you pick your goal (sleep, energy, stress) and let the visuals and sounds guide you. Within 5 minutes my heart rate comes down.
Nervine for iPhone
Pick how you feel. Get the practice that fits.
Tell Nervine whether you feel anxious, wired, frozen, shut down, tired or overwhelmed and get a voice-guided exercise to match, from 1 to 10 minutes.
- 52 exercises in 7 families
- Pick what fits right now
- Eight guided programs
52 voice-guided exercises. Free to download.
I'm prone to anxiety attacks, and the vagus nerve exercises have saved me more than once. You feel a physical calm right from the first minutes.
