# Breath Harbor

> Free breathing, grounding and relaxation practices you can follow right on the page. Start small, at your own pace. Free, no app or account. General wellbeing information, not medical advice.

Every practice's exact steps, timings and cautions are inlined in [llms-full.txt](https://breathharbor.com/llms-full.txt).

## Tools
- [Breathing timer](https://breathharbor.com/tools/breathing-timer): A free guided breathing timer. Follow the circle for box breathing, 4-7-8 breathing, the physiological sigh or slow coherent breathing. No app, no sign-up.
- [5-4-3-2-1 grounding](https://breathharbor.com/tools/54321-grounding): A free step-by-step 5-4-3-2-1 grounding exercise. Notice five things you see, four you feel, three you hear, two you smell and one you taste.

## Grounding Techniques for Anxiety
- [Grounding Techniques for Anxiety: Simple Ways to Begin](https://breathharbor.com/grounding): Explore sensory grounding exercises for everyday anxious moments. Choose a short practice, adapt the steps, or try our free 5-4-3-2-1 guide. Markdown: https://breathharbor.com/grounding.md
- [The 5-4-3-2-1 Grounding Technique: Steps & Guided Practice](https://breathharbor.com/grounding/54321-method): Follow the five senses with a free 5-4-3-2-1 grounding guide. See everyday examples, accessible alternatives, and ways to adapt each step. Markdown: https://breathharbor.com/grounding/54321-method.md

## Breathing Exercises for Anxiety
- [Breathing Exercises for Anxiety: Choose a Gentle Practice](https://breathharbor.com/breathing): Compare box breathing, 4-7-8, the physiological sigh, and slow breathing. Follow clear steps and try a free timer at your own pace. Markdown: https://breathharbor.com/breathing.md
- [4-7-8 Breathing: Steps & Guided Practice](https://breathharbor.com/breathing/4-7-8-breathing): Follow the 4-7-8 breathing steps with a free timer. Learn how the counts work, when to skip holds, and what the evidence does and does not show. Markdown: https://breathharbor.com/breathing/4-7-8-breathing.md
- [Box Breathing vs 4-7-8: Which Breathing Pattern Should You Try?](https://breathharbor.com/breathing/box-breathing-vs-4-7-8): Compare box breathing and 4-7-8 breathing side by side: rhythm, breath holds, typical uses and cautions, plus a free timer to try either one comfortably. Markdown: https://breathharbor.com/breathing/box-breathing-vs-4-7-8.md
- [Box Breathing: Steps, Rhythm & Free Timer](https://breathharbor.com/breathing/box-breathing): Learn the four steps of box breathing, try a free guided timer, and find comfortable alternatives when breath holds are not right for you. Markdown: https://breathharbor.com/breathing/box-breathing.md
- [Deep Breathing for Anxiety: Belly Breathing Steps & Timer](https://breathharbor.com/breathing/deep-breathing): Learn diaphragmatic (belly) deep breathing step by step, follow a free no-hold timer, and see when slow breathing helps and when to stop or adapt it. Markdown: https://breathharbor.com/breathing/deep-breathing.md
- [Physiological Sigh: Steps, Research & Guided Timer](https://breathharbor.com/breathing/physiological-sigh): Try an unforced double inhale and a slow exhale with our free timer. Understand physiological sigh breathing and the limits of the research. Markdown: https://breathharbor.com/breathing/physiological-sigh.md

## Free Guided Meditation Scripts
- [Free Guided Meditation Scripts: Read, Print & Practice](https://breathharbor.com/scripts): Explore original guided meditation scripts with clear prompts and optional pauses. Read online, print a copy, or save a page as a PDF for personal use. Markdown: https://breathharbor.com/scripts.md
- [Body Scan Meditation Script: A Gentle 5-Minute Practice](https://breathharbor.com/scripts/body-scan): Read a gentle body scan script with optional pauses and eyes-open adaptations. Print the page or save it as a PDF without creating an account. Markdown: https://breathharbor.com/scripts/body-scan.md

## Data
- [Breathing patterns, JSON](https://breathharbor.com/data/breathing-patterns.json): phase timings, cycle length and breaths per minute for each pattern in the breathing timer. CC BY 4.0.

## About
- [About, author and editorial standards](https://breathharbor.com/about): run, written and edited by Cheng Xu; AI-assisted drafts checked against linked sources; not clinically reviewed. Contact: hello@breathharbor.com