calm background

Breth Box

Focus • Calm • Resilience

4

Inhale • 1/16

Phase (seconds)

Total cycles

Haptics (phase change + start/resume)

Breathing shape

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Contact

For feedback or support, email us at brethbox@gmail.com.

Language

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Why it works

Box breathing (equal-length Inhale • Hold • Exhale • Hold) slows respiration and can shift the autonomic balance toward a calmer, parasympathetic state.

Slow, evenly timed breathing can increase vagal activity / parasympathetic dominance. ^{Zaccaro 2018}
HRV often improves with slow/paced breathing and HRV biofeedback. ^{Lehrer & Gevirtz 2014}
Breath-focused attention can support executive control / reduce cognitive load. ^{Laborde 2017}

Evidence summaries above; see FAQ for additional sources and cautions.

FAQ

Quick answers

What is box breathing? Four equal phases (Inhale → Hold → Exhale → Hold). This app defaults to 4-second phases; adjust in Advanced.
How many cycles? Start with 4–8 cycles (~2–4 minutes). For deeper effects, try 5–10 minutes (12–24 cycles). Increase gradually.
Why 3–8 seconds? Many people relax near ~0.1 Hz breathing (~6 breaths/min); the slider lets you find your comfortable pace.
Does music help? Calming music often reduces anxiety and sympathetic arousal; pick what feels good to you. See sources below.
Warnings. If you feel dizzy, shorten holds or stop. If you have significant respiratory/cardiovascular/panic disorders, consult a clinician.
Haptics? Gentle buzz on phase edges; disable in Advanced if distracting.

Sources & further reading

Slow/paced breathing & HRV overview — Lehrer & Gevirtz, 2014 (Frontiers in Psychology)
Breath-control systematic review — Zaccaro et al., 2018 (Frontiers in Human Neuroscience)
Executive functions & HRV — Laborde 2017
Music & the stress response — Thoma et al., 2013 (PLOS ONE)
Physiology of slow breathing — Russo 2017

Sound settings

Ambient: