The 4-7-8 breathing technique is a powerful relaxation method developed by Dr. Andrew Weil, based on ancient yogic breathing practices (pranayama). It acts as a natural tranquilliser for the nervous system.
Best For
General anxietySleep preparationStress reliefCalming the mind
The Pattern
Inhale4 seconds
Breathe in quietly through your nose
Hold7 seconds
Hold your breath
Exhale8 seconds
Exhale completely through your mouth, making a whoosh sound
Why It Works
The extended exhale activates your parasympathetic nervous system (rest and digest), reducing heart rate and blood pressure. The hold allows oxygen to saturate your blood more fully.
Box breathing (also called square breathing) is used by Navy SEALs, athletes, and first responders to stay calm and focused under pressure. Its symmetrical pattern creates a sense of control and stability.
Best For
Performance anxietyFocus and concentrationAcute stressBefore important events
The Pattern
Inhale4 seconds
Breathe in slowly and evenly
Hold4 seconds
Hold your breath at the top
Exhale4 seconds
Release your breath slowly
Hold4 seconds
Hold at the bottom before the next inhale
Why It Works
The equal phases create a predictable, controlled rhythm that helps regulate the autonomic nervous system. The holds at both full and empty lungs train respiratory control and mental focus.
When anxiety strikes suddenly, you need something fast. The 2-1-4-1 technique is designed for rapid intervention—short enough to complete even when panicking, but effective enough to trigger your body's relaxation response.
Best For
Panic momentsQuick resetWhen you can't focus on longer techniquesAcute anxiety spikes
The Pattern
Inhale2 seconds
Quick breath in through your nose
Exhale4 seconds
Slow, controlled exhale (twice as long as inhale)
Hold1 second
Brief pause before next cycle
Why It Works
The 2:1 ratio of exhale to inhale is key—longer exhales stimulate the vagus nerve and activate the parasympathetic nervous system quickly. Even a few cycles can begin to lower your heart rate.