Breathwork Starter Kit (Downshift in 5 Minutes)

Published 2/14/2025 · Updated 9/9/2025

Kit list

• Timer app with 4-7-8 and box breathing presets
  Get Breath Timer →
• Thin mat or folded towel for consistency

Protocols

• Box breathing 4-4-4-4 (3–5 minutes)
• 4-7-8 (2–4 minutes, earlier in the evening)

See also: Best Blue-Light Tools and Magnesium for Sleep.