All Techniques
Choose your breathing technique
Eight guided techniques — from quick stress relief to deep sleep preparation and ancient yogic practices. Each opens in our free visual timer.
📦 Box Breathing (4-4-4-4)
Used by Navy SEALs. Equal counts. Great for focus and acute stress relief.
🌙 4-7-8 Breathing
Long exhale triggers relaxation response. Ideal before sleep or after stress.
🌊 Coherent Breathing
5.5 breaths/min. No holds. May maximise heart rate variability.
🪷 Anulom Vilom
Alternate nostril breathing. Calming, research-supported for anxiety.
🐝 Bhramari (Humming)
Hum on the exhale. Skull vibrations calm the vagus nerve rapidly.
🫁 Diaphragmatic
Belly breathing — the foundation of all techniques. Safe for everyone.
🕯️ Tratak (Candle Gazing)
Ancient yogic eye-gaze practice. Trains focused attention, quiets mind-chatter, improves sleep. No breath-holds.
🔔 Om (Aum) Chanting
Primordial sound vibration. Activates vagus nerve, deactivates amygdala, reduces cortisol. 3 to 108 rounds.
Which technique should I start with?
| Goal | Best technique | Duration |
|---|---|---|
| Quick stress relief | Box Breathing | 2–4 min |
| Better sleep | 4-7-8 Breathing | 2–5 min |
| Daily calm / HRV | Coherent Breathing | 10 min |
| Balance / yoga | Alternate Nostril | 5–10 min |
| Anger / overwhelm | Bhramari | 3–5 min |
| Total beginner | Diaphragmatic | 5 min |
| Focus & concentration | Tratak (Candle Gazing) | 3–21 min |
| Deep calm / vagus nerve | Om Chanting | 1–35 min |
| Pre-sleep ritual (full) | Tratak → Om → 4-7-8 | 15–25 min |