Reset zone
a quiet place to land
When the world is too loud, slow your breath here. Free, private, and here whenever you need it. Prefer sound? Open calming sounds in a new tab so it plays while you breathe (opens in a new tab).
Ready
Breathe in 4 · hold 4 · breathe out 4 · hold 4
Tip: bookmark this page (Ctrl or Cmd + D) so the reset zone is here whenever you need it.
Need the world to go quiet right now? Tap the circle icon at the top of any page for Quiet mode, which gently clears the screen to leave just a calm breathing space.
The basics
what is box breathing?
A calming pattern of four equal steps: breathe in for four seconds, hold for four, breathe out for four, hold for four, then begin again. The steady rhythm gives your mind something gentle to follow.
It can ease moments of overwhelm or sensory overload. There is no right number of rounds, and you can stop whenever you feel ready.
More ways to breathe
other techniques you might like
You can try two of these with the buttons above the circle.
4-7-8 breathing
In 4 · hold 7 · out 8
A longer out-breath many people use to wind down, especially before sleep. Popularised by Dr Andrew Weil.
The physiological sigh
Two in, one long out
Two short breaths in through the nose, then a long, slow breath out. A quick reset some use to ease stress in the moment.
Coherent breathing
In 5 · out 5
A slow, even pace of around six breaths a minute that can steady body and mind. Try the Calm setting above.
This is a calming tool, not medical advice. If you feel light-headed or unwell, please stop and breathe normally. If breathing difficulties are a regular concern, it is worth speaking with a healthcare professional.
Stay close
more calm, whenever you need it
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