Coherent breathing (5-5)
Five seconds in, five seconds out, no pauses. Targets ~6 breaths per minute — the resonant frequency where HRV peaks. Strong evidence base for generalized anxiety; takes 10–20 minutes to fully work but can be sustained for an hour.
Box breathing (4-4-4-4)
Inhale, hold, exhale, hold — each for four seconds. Used by US Navy SEALs and emergency responders. Best when you need both calm and alertness; less calming than longer-exhale techniques but more focusing.
4-7-8 breathing
Inhale 4, hold 7, exhale 8. The longest exhale of the four, with the strongest immediate down-regulation. Best for falling asleep or the few minutes before something stressful.
The physiological sigh
Two short inhales through the nose, one long exhale through the mouth. The fastest of the four — a 2023 Stanford trial (Balban et al., Cell Reports Medicine) showed five minutes a day reduced anxiety more than mindfulness meditation. Best for acute spikes.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/anxiety](/breathing-for/anxiety).