The Breath · 4-minute reset
Breathe with the glyph. Nothing else.
Three rhythms. No timer pressure, no streak counter, no scoring. The site fades to match each phase. Tap a rhythm to begin.
Pick a rhythm
Nice rep.
You showed up. That’s the part that’s training.
The research, briefly
4-7-8 (Weil) is the most-cited calming pattern. Box breathing (4-4-4-4) is what Navy SEALs use for stress-arousal regulation. Coherence breathing (~6 breaths/min) lifts heart-rate variability, the strongest single biomarker of autonomic balance — Lehrer & Gevirtz 2014. 40 Hz binaural beats are individually variable; our research notes cover the literature honestly.
The research is mixed across studies. Try one rhythm for a week, see what you notice. The kit version adds a pre-signed permission line and a re-entry page — open the kit →