MyTimeline™ Health

Mind-Body Lab

Choose one of the following short breathwork practices. Each takes about a minute.

Start with whichever feels right today, and come back any time to experiment with the others.

© 2026 MyTimeline™ Health. All rights reserved.

Box Breathing

Breathe in, hold, breathe out, and hold again, each for the same count. The four equal steps are like the four sides of a box.

Start with a count of 4 if you're new to box breathing. Try a count of 5 for a slower pace as you become more experienced.

4Breathe in
through your nose
4Hold
4Breathe out slowly
through your mouth
4Hold

How long?

There are no strict rules for how long to practice. Many people start with a minute or two.1

Before you begin
  • Sit or lie down somewhere comfortable and stay stationary.
  • Never practice while driving or operating a vehicle or equipment.
  • If you feel lightheaded or uncomfortable, stop and breathe normally.
  • If holding your breath feels uncomfortable, breathe normally during the holds.
  • If you are pregnant or have a heart or respiratory condition, check with your healthcare provider first.

On iPhone, turn off silent mode to hear sound.

1 Box breathing was popularized by former Navy SEAL Mark Divine. It's also a technique studied in breathwork research at Stanford University (Balban et al., Cell Reports Medicine, 2023).

© 2026 MyTimeline™ Health. All rights reserved.

Get ready
Breathe out fully

Well done

Take a moment before moving on. What do you notice in your body right now?


4-7-8 Breathing

Breathe in through your nose for a count of 4, hold for 7, then breathe out slowly through your mouth for 8. The long, slow exhale helps your body settle.

4Breathe in
through your nose
7Hold
8Breathe out
through your mouth

How many breaths?

Recommendation: start with 4 breaths for the first month of practice. After that, you can build up to 8.1

Before you begin
  • Sit or lie down somewhere comfortable and stay stationary.
  • Never practice while driving or operating a vehicle or equipment.
  • If you feel lightheaded or uncomfortable, stop and breathe normally.
  • If you are pregnant or have a heart or respiratory condition, check with your healthcare provider first.

On iPhone, turn off silent mode to hear sound.

1 Based on the 4-7-8 Relaxing Breath popularized by Dr. Andrew Weil, including his guidance on number of breaths.

© 2026 MyTimeline™ Health. All rights reserved.

Get ready
Breathe out fully

Well done

Take a moment before moving on. What do you notice in your body right now?


Physiological Sigh

Take a deep breath in through your nose, then a second quick inhale on top to fully fill your lungs. Then breathe out slowly and completely through your mouth.

1Deep inhale through the nose
2Add a second quick inhale at the top
3Exhale slowly through your mouth

How long?

There are no strict rules for how many times to repeat this. Some people practice for a few minutes at a time.1

Before you begin
  • Sit or lie down somewhere comfortable and stay stationary.
  • Never practice while driving or operating a vehicle or equipment.
  • If you feel lightheaded or uncomfortable, stop and breathe normally.
  • If you are pregnant or have a heart or respiratory condition, check with your healthcare provider first.

On iPhone, turn off silent mode to hear sound.

1 Based on cyclic sighing research at Stanford University (Balban et al., Cell Reports Medicine, 2023).

© 2026 MyTimeline™ Health. All rights reserved.

Get ready
Breathe out fully

Well done

Take a moment before moving on. What do you notice in your body right now?