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Measured Breathing. Measurable Relief.

Measured Breathing. Measurable Relief. Free, evidence-based techniques with sharing, QR, and PDF.

Informed by experts: Dr Herbert Benson (Harvard “Relaxation Response”) · Dr Andrew Weil (4-7-8 breathing)
Referenced in public guidance: NHS (UK) · U.S. Department of Veterans Affairs
Supported by leading institutions: Harvard Medical School · Mayo Clinic
Stress & General Anxiety Panic Symptoms Sleep-Onset Insomnia Focus & Test Anxiety PTSD Regulation* Low Mood & Burnout
* Use alongside professional care where appropriate.
🟩 Box Breathing 🟦 4-7-8 Breathing 🟪 Coherent 5-5 See references

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Educational information only; not medical advice.

Box Breathing

Square breathing (inhale–hold–exhale–hold) with equal counts for pressure, resets, and focus.

Stress Relief
Clarity
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4-7-8 Breathing

Inhale 4s, hold 7s, exhale 8s. The long exhale cues the relaxation response—great for sleep.

Calm
Sleep Aid
Impulse Control
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Coherent 5-5

In 5s, out 5s (≈5–6 BPM). Resonant pace supports HRV stability and autonomic calm.

HRV
Focus
Recovery
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Quick answers

Is this medical advice?

No. It’s educational information only. Always follow guidance from your clinician.

Does it work offline?

Most pages load offline after your first visit. Audio/TTS requires your device voice.

Can I use this in my Tesla?

Yes. Use the in-car browser; prefer English (United Kingdom) voice. The “60-second SOS” works well before driving.

References

Show sources
  1. Harvard Health Publishing. “Relaxation techniques: Breath control helps quell errant stress response.” health.harvard.edu
  2. Mayo Clinic Staff. “Relaxation techniques: Try these steps to reduce stress.” mayoclinic.org
  3. NHS (UK). “Breathing exercises for stress.” nhs.uk
  4. U.S. Department of Veterans Affairs. “Diaphragmatic Breathing.” va.gov
  5. Weil, A. “The 4-7-8 Breathing Exercise.” drweil.com