Breathing Circle

Easy ~3-5 min

How to Use: Watch the circle and follow the instructions. Breathe in as the circle expands, hold when instructed, and breathe out as it contracts. Choose a breathing technique that works best for you.

Ready to begin

Choose a Technique

4-7-8

Box

Deep

Coherent

Triangle

Physio Sigh

4-7-8 Breathing: Breathe in for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Great for relaxation and sleep. Developed by Dr. Andrew Weil.

Box Breathing: Breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Used by Navy SEALs for stress management.

Deep Breathing: Breathe in for 4 seconds, exhale for 6 seconds. Simple and effective for quick stress relief.

Coherent Breathing: Breathe in for 5 seconds, exhale for 5 seconds. Balances your nervous system and reduces stress. Optimal breathing rate for heart rate variability.

Triangle Breathing: Breathe in for 3 seconds, hold for 3 seconds, exhale for 3 seconds. Quick and gentle pattern perfect for beginners.

Physiological Sigh: Two quick inhales through the nose, followed by a long exhale through the mouth. Rapidly reduces stress and anxiety. Popularized by Dr. Andrew Huberman.

Breaths completed: 0

Why This Helps with Flight Anxiety

Controlled breathing is one of the most effective tools for managing flight anxiety. When you're anxious, your breathing becomes shallow and rapid, which triggers your body's stress response. This creates a feedback loop that makes anxiety worse.

By consciously slowing your breath and following a structured pattern, you activate your parasympathetic nervous system—the body's natural calming mechanism. This reduces heart rate, lowers blood pressure, and signals to your brain that you're safe.

Pro tip: Practice these techniques at home before your flight. When breathing exercises are familiar, they become an automatic response you can rely on when turbulence hits or anxiety spikes. Even 3-5 minutes of focused breathing can significantly reduce stress levels.

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