Free health tool
Guided Breathing Exercise
Private — nothing you enter is stored or sent · Updated Sep 2026
Box breathing, 4-7-8 and slow 5.5-second breathing with a visual pacer. Free, private and instant — nothing you type is stored.
How this works
Slow breathing with a longer out-breath activates the parasympathetic (“rest and digest”) nervous system, which can lower heart rate and ease the physical feelings of anxiety. Box breathing is used by the military and first responders; slow breathing at about 5.5 breaths a minute is the pace studied most in research on heart-rate variability.
Good to know
- If you feel light-headed, stop and breathe normally.
- Breathing exercises help in the moment; they do not replace treatment for an anxiety disorder or panic disorder.
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