4-7-8 Relaxation
For sleep & anxiety relief
Box Breathing
For focus & performance
Quick Calm
For anger & instant stress
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🏆 الإنجازات
🌱
First
📅
7-Day
⏱️
30 min
💯
100 min
🧘
10 sessions
🏆
30 sessions
🔬 Scientific Evidence on Breathing Exercise Effectiveness
1
Breathing Practices for Stress and Anxiety Reduction
Bentley et al. — Brain Sciences, 2023 | Cited 161 times
Of 58 clinical trials, 54 interventions (75%) proved breathing exercises effective in reducing stress and anxiety. Sessions over 5 minutes with human guidance achieved the best results.
↗ View study on PubMed Central
2
Effect of Breathwork on Stress and Mental Health: A Meta-Analysis
Fincham et al. — Scientific Reports (Nature), 2023 | Cited 308 times
The comprehensive meta-analysis proved that conscious breathing exercises are statistically effective in improving mental health and reducing stress compared to control groups.
↗ View study on Nature
3
The Role of Deep Breathing on Stress
Perciavalle et al. — Neurological Sciences, 2017 | Cited 399 times
Deep breathing objectively (hormonal measurements) and subjectively improves mood and reduces stress. One of the most cited studies in this field.
↗ View study on PubMed
4
The Effect of Deep Breathing Exercise and 4-7-8 Breathing Technique
PubMed PMID: 36480101 — Clinical Trial
The 4-7-8 technique proved effective in reducing anxiety levels in patients in clinical practice, with notable improvement in sleep quality.
↗ View study on PubMed
5
Effects of 4-7-8 Breathing Control on Heart Rate Variability
PMC9277512 — PMC, July 2022
The 4-7-8 technique improves heart rate variability (HRV) and lowers blood pressure, indicating activation of the parasympathetic nervous system.
↗ View study on PMC
6
Box Breathing: Effects on the Heart and Autonomic Nervous System
Kasap et al. — PMC12622787, 2025
Box breathing produces documented positive effects on the autonomic nervous system and heart, and is officially used in US Navy SEALs training.
↗ View study on PMC
7
Cyclic Sighing Can Help Breathe Away Anxiety
Stanford Medicine News — February 2023
Stanford University researchers proved that 5 minutes of daily breathing exercises measurably reduce general anxiety and improve mood.
↗ View on Stanford Medicine
8
Effects of Diaphragmatic Breathing on Health: A Narrative Review
Hamasaki — Medicines (MDPI), 2020 | Cited 288 times
Diaphragmatic breathing improves respiratory performance, reduces oxidative stress, and measurably lowers cortisol (stress hormone) levels.
↗ View study on PMC