What is box breathing?

Box breathing (4 counts in, 4 hold, 4 out, 4 hold) activates the parasympathetic nervous system and reduces cortisol within 3 to 5 minutes. Used by US Navy SEALs.

What is the 4·7·8 breathing technique?

Inhale 4 counts, hold 7, exhale 8. The extended exhale activates the vagus nerve producing a sedative effect. Popularised by Dr Andrew Weil.

What is a physiological sigh?

A double inhale through the nose followed by a long exhale through the mouth. Identified by Dr Andrew Huberman as the fastest way to reduce physiological stress.

How does 5·4·3·2·1 grounding work?

Uses five senses to anchor attention to the present moment, engaging the prefrontal cortex and disrupting the anxiety feedback loop in the amygdala.

Anxiety Relief Toolkit | Instant Calming Techniques

Choose your technique

🟦

Box Breathing

4·4·4·4 pattern

🌬️

4·7·8 Breathing

Deep sedation

💨

Physiological Sigh

Fastest relief

🌱

5·4·3·2·1 Grounding

Sensory anchor

Rounds done

Rounds total

1:04

Time left

Number of rounds

2 · 32s

4 · 1min

6 · 2min

Ready

seconds

Press Start when ready

4 counts per phase · Parasympathetic activation

Box Breathing

Navy SEALs

Inhale through nose, 4 counts

Hold for 4 counts, do not clench

Exhale through mouth, 4 counts

Hold for 4 counts, then repeat

Focus entirely on the count. Let thoughts pass without engaging.

Works fastest when you breathe deeply from your diaphragm, not shallow chest breathing.

Rounds done

Rounds total

Number of rounds

2 rounds

4 rounds

6 rounds

Ready

seconds

Press Start when ready

4 in · 7 hold · 8 out · Vagus nerve

4·7·8 Breathing

Dr Andrew Weil

Inhale quietly through nose, 4 counts

Hold for 7 counts (the key phase)

Exhale through mouth with a whoosh, 8 counts

Max 4 cycles at first. The hold feels uncomfortable. That passes after 2 rounds.

Sighs done

Sighs total

Number of sighs

3 · quick

5 · recommended

10 · deep reset

🫁

1st inhale

2nd sniff

Long exhale

Rest

Press Start to begin

Fastest acute stress relief · about 10 sec per sigh

Physiological Sigh

Dr Huberman

Full inhale through nose

Short extra sniff to top up completely

Slow complete exhale through mouth until empty

Rest 1 to 2 seconds, then repeat

Double inhale pops collapsed alveoli, maximising CO2 release and halting the stress response fast.

🌿

5·4·3·2·1 Grounding

This technique pulls you out of your head and into the present moment using your five senses. Press Start to begin.

5·4·3·2·1 Grounding

CBT technique

Redirects neural activity from the anxiety loop toward sensory processing. You cannot be fully anxious and fully present at the same time. The act of noticing, however imperfect, produces the therapeutic effect.