Free timer with visual guide + audio cues
| Box Breathing | 4-7-8 Breathing | |
|---|---|---|
| Timing | 4-4-4-4 | 4-7-8 |
| Best For | Focus, stress under pressure, alertness + calm | Sleep, deep relaxation, anxiety |
| Mechanism | Equal hold phases balance sympathetic and parasympathetic systems | Extended hold + exhale maximizes parasympathetic activation |
Use box breathing when you need to stay alert and focused (work, performance). Use 4-7-8 when you want deep relaxation or sleep. Box breathing keeps you sharp; 4-7-8 is a tranquilizer.
Which is better for anxiety: box breathing or 4-7-8?
Both work for anxiety. Box breathing is better for functional anxiety (you need to keep working). 4-7-8 is better when you can fully relax. For panic attacks, the physiological sigh is faster than both.
Can I combine box breathing and 4-7-8?
Yes. Start with box breathing to focus your mind, then transition to 4-7-8 for deeper relaxation. This is an effective pre-sleep sequence.