What is box breathing?

Box breathing is a four-phase technique used by Navy SEALs and athletes: inhale 4 seconds, hold 4, exhale 4, hold 4. The equal phases activate the parasympathetic nervous system, lowering cortisol and restoring focus within 60-90 seconds.

What is the 4-7-8 breathing technique?

4-7-8 breathing is a relaxation pattern developed by Dr. Andrew Weil: inhale 4 seconds, hold 7, exhale 8. The long exhale stimulates the vagus nerve and reliably shifts the body into rest-and-digest mode, making it especially effective as a sleep aid.

What is the physiological sigh?

The physiological sigh is a double inhale through the nose followed by a long exhale through the mouth. Popularized by Stanford neuroscientist Andrew Huberman, it's the fastest known way to lower stress in real time — usually within one or two breaths.

What is HRV resonance breathing?

HRV (Heart Rate Variability) resonance breathing is a 5-second inhale, 5-second exhale pattern that matches the body's natural baroreflex frequency. Practiced regularly, it improves vagal tone, lowers resting heart rate, and builds stress resilience.

How long should I practice breathing each day?

Even 2-5 minutes once or twice a day produces measurable benefits in mood and stress markers. JuniBreathe sessions default to 2, 5, or 10 minutes — the 7-day program builds the habit gradually.

Yes — Box Breathing and 4-7-8 are free with all core timing features. JuniBreathe Pro ($6.99/month or $47.99/year, 7-day free trial) unlocks Physiological Sigh, Energizing, HRV Resonance, a custom pattern builder, four additional themes, ambient sounds, voice guidance, and AI mood-aware pattern recommendations.

JuniBreathe — Guided Breathing for Stress, Sleep & Focus

Streak

Sessions

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How are you feeling? ✨

Stressed Anxious Neutral Good Great

Breathing pattern

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Inhale

Hold

Exhale

Hold 2

Each value must be 1–20 seconds (Hold can be 0)

Box Breathing (4-4-4-4)

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Program session

Ambient sound

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Audio cues

Haptic feedback

Voice guidance

About

JuniBreathe is a free guided breathing app for stress relief, better sleep, and sharper focus. Built in 2026, it brings science-backed patterns — Box Breathing, 4-7-8, Physiological Sigh, Energizing, and HRV Resonance — into a fast, ad-free PWA you can install on iOS, Android, or desktop.

Questions or feedback? info@junibreathe.app

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Breathworks Library

Science-based reading on breathing

Tap any article to read the full science behind each technique.

Which breathing pattern should you use?

Pattern	Best for	Timing	Tier
Box BreathingEqual phases	De-stress · focus	4-4-4-4	Free
4-7-8 RelaxingLong exhale	Sleep aid · wind down	4-7-8	Free
Physiological SighDouble inhale	Instant stress reset	2x inhale, long exhale	Pro
EnergizingBrisk cycle	Focus boost · morning	2-2	Pro
HRV ResonanceCoherent breathing	Heart health · resilience	5-5	Pro

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Breathing that knows how you feel

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