Calm breathing coach

How to use it

1. Sit or lie comfortably with your shoulders loose. Loosen tight clothing.
2. Choose a pace and a length, then press Start. Breathe in through your nose as the circle grows and out gently through your mouth as it shrinks.
3. Breathe softly. You should never strain. If a count feels long, switch to a gentler pace.
4. Stop at any time with Stop and reset, or Pause by pressing the same button.

What we could and could not verify

• Box 4-4-4-4: Cleveland Clinic describes box breathing as breathing in for 4, holding for 4, breathing out for 4 and holding for 4, repeated for three or four rounds, and says to stay at your comfort level without straining.
• NHS breathing exercise for stress: the NHS describes counting steadily from 1 to 5 as you breathe in and again as you breathe out, for at least 5 minutes, and says you may not manage 5 at first. It does not give hold counts.
• Relax 4-6 and Slow 5-2-7: we did not find an NHS page that names these exact counts. They are example paces with a longer breath out than in. NHS maternity trust pages we read for labour describe slow, rhythmic breathing, breathing out fully at the start of a contraction, or counts such as in 2-3, out 2-3, without a fixed rule. So treat 4-6 and 5-2-7 as paces to practise, not as an official method. Research on whether a longer out-breath adds any benefit is mixed.
• The NHS lists “learn how to relax, stay calm and breathe deeply” as self-help in labour and says it may help you cope with pain. It does not promise any outcome.

When to see a doctor

See a doctor if worry, low mood or panic lasts more than a couple of weeks, or stops you from daily life, work or sleep. Our article on stress, anxiety and women’s mental health lists warning signs and the Tele-MANAS helpline. To talk to our team, book an appointment or call +91 944 103 0587.

Sources

• NHS: breathing exercise for stress: nhs.uk (opened)
• Cleveland Clinic: Box breathing: health.clevelandclinic.org (opened)
• NHS: Pain relief in labour (breathing and relaxation as self-help): nhs.uk (opened)
• Harrogate and District NHS Foundation Trust: Coping in labour: hdft.nhs.uk (opened)
• North Bristol NHS Trust: Breathing during labour: nbt.nhs.uk (opened)