Day 1 第 1 天
Extended Exhale (4-6) 延长呼气 (4-6)
The gentlest entry. Inhale 4 seconds, exhale 6. Your vagus nerve activates on the first long exhale, breaking the anxiety loop within 50 seconds. 最温和的入门。吸气4秒，呼气6秒。第一次延长呼气就能激活迷走神经，50秒内打破焦虑循环。
5-Day Structured Program 5天结构化计划
Breathe through anxiety,
one day at a time. 穿越焦虑，
一天一步。
Five 3-minute breathing exercises, one per day. Progression designed by evidence. No signup, no app install, no cost. Your progress saves in your browser.
五个3分钟的呼吸练习，每天一次。基于循证研究设计的进阶路径。无需注册，无需安装应用，完全免费。进度保存在你的浏览器中。
Your progress
你的进度
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2
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5
Day 2 第 2 天
Diaphragmatic Breathing 腹式呼吸
Today you learn where to breathe from. Belly, not chest. This is the foundation every other pattern builds on. 今天你学习从哪里呼吸。腹部，不是胸部。这是所有其他呼吸模式的基础。
Day 3 第 3 天
Box Breathing (4-4-4-4) 方块呼吸 (4-4-4-4)
Equal inhale, hold, exhale, hold. The US Navy SEALs use this for combat stress. It builds control under pressure. 吸气、屏息、呼气、屏息时长相等。美国海军海豹突击队用它对抗战斗压力。它在压力下建立控制力。
inhale 吸气 hold 屏息 exhale 呼气
4s inhale · 4s hold · 4s exhale
吸气 4秒 · 屏息 4秒 · 呼气 4秒
Open full practice → 打开完整练习 →Day 4 第 4 天
Cyclic Sighing 循环叹息
Stanford RCT (2023) found this produced faster mood improvement than mindfulness meditation. Double inhale, long exhale. 斯坦福大学2023年随机对照试验发现，这比正念冥想更快改善情绪。双吸气，长呼气。
Day 5 第 5 天
4-7-8 Breathing 4-7-8 呼吸
The deepest calming technique. 4-second inhale, 7-second hold, 8-second exhale. Save this for when you really need it. 最深度的镇静技巧。吸气4秒，屏息7秒，呼气8秒。留到你真正需要时再用。
inhale 吸气 hold 屏息 exhale 呼气
4s inhale · 7s hold · 8s exhale
吸气 4秒 · 屏息 7秒 · 呼气 8秒
Open full practice → 打开完整练习 →You finished the 5 days. 你完成了这5天。
Want a personalized 30-day program? 想要个性化的30天计划吗？
We're building a longer, personalized program that adapts to how you respond each day. Drop your email to be first in line when it launches.
我们正在开发一个更长、更个性化的计划，它会根据你每天的反应进行调整。留下你的邮箱，上线时第一时间通知你。
Free for now. We'll ask before charging anything. 目前免费。收费前会先询问你。