The Breathing Technique Navy SEALs Use Before Combat
Lower your heart rate in 90 seconds. No meditation experience needed.
Breathe
Breathe
Experience Calm in Action
How It Actually Works
Here's what most people don't know:
Your autonomic nervous system has two modes:
- →Sympathetic (fight-or-flight, stress, panic)
- →Parasympathetic (rest-and-digest, calm, recovery)
You can't THINK your way from stressed to calm.
But you CAN breathe your way there.
The Science:
When you exhale longer than you inhale, you activate your vagus nerve. The vagus nerve is the direct control line to your parasympathetic system.
Longer exhale = signal to calm down = your body obeys.
Within 90 seconds, your heart rate drops 10-15 BPM.
That's not meditation. That's measurable physiology.
Box Breathing forces this pattern:
- →4 seconds IN (through nose)
- →4 seconds HOLD
- →4 seconds OUT (through mouth)
- →4 seconds HOLD
- →Repeat 4-6 cycles
The symmetry synchronizes your nervous system.
Navy SEALs use this before combat missions.
ER doctors use it between traumas.
Now it's on your phone.
What You Get
Real benefits that fit into your actual life, not vague wellness promises
One-Tap Zen Button
Panic hitting? Don't think. Just tap. Instant access to the breathing technique you need most. Works even when you can't think straight.
Quick Sessions (Not 20-Minute Meditations)
Fast enough to use between meetings. As long or short as you need. No meditation experience needed. Fits into your real life.
Works 100% Offline
No WiFi needed, ever. Airplane mode? No problem. International travel? Still works. Your calm companion anywhere.
Track What Matters
Total sessions, current streak. Watch your baseline anxiety drop over weeks. Gamification that actually helps. Export your data anytime.
Science-Backed Techniques
Box Breathing for stress. 4-7-8 for sleep. Kapalabhati for clarity. Power Breathing for energy. All backed by research, not trends.
Free to Start
3 sessions daily. Box Breathing & 4-7-8 breathing techniques. Streaks and Progress tracking to build a habits that stick
You've Tried Other Solutions
Here's why they didn't work for acute anxiety
10-20 minute guided meditations
- → Too slow when panic hits RIGHT NOW
- → Requires thinking/listening
- → Can't use in meetings
$150+ per session
- → Not available at 2am
- → Takes months to see results
- → Doesn't help in acute moments
Side effects and dependency
- → Doesn't address root cause
- → Can't take "as needed" instantly
- → Requires prescription
Which technique? How many?
- → Your panicking brain forgets
- → No guidance or structure
- → Easy to do wrong
One tap. Instant calm. Heart rate drops.
- → Works offline, no WiFi needed
- → Based on physiology, not willpower
- → Free to start
The Difference:
Other solutions require time you don't have or commitment you can't sustain.
Squair works in the moments between meetings.
At 2am when you can't sleep.
In the bathroom before a presentation.
Your calm companion. Always ready.
Techniques for Every Need
Box Breathing
4-4-4-4 pattern for stress management
4-7-8 Breathing
Natural tranquilizer for sleep
Kapalabhati
Ancient Indian technique for mental clarity
Power Breathing
Energizing technique for vitality
Trusted by Those Who Can't Afford to Fail
These techniques are used by Navy SEALs, ER physicians, and Olympic athletes
Backed by Real Science:
Your Transformation
Day 1
- →Download Squair (30 seconds)
- →Try one Box Breathing session
- →Feel the difference immediately
- →Heart rate drops, chest loosens
Week 1
- →Use before stressful moments
- →Anxiety attacks stop faster
- →You reach for your phone differently
- →Zen button becomes your safety net
Week 4
- →Daily sessions become automatic
- →Your baseline stress level drops noticeably
- →Sleep improves (4-7-8 technique at night)
- →Colleagues ask what changed
Week 12
- →You've rewired your nervous system
- →Calm is your default state, not panic
- →You teach the technique to friends
- →Can't imagine life without it
One session = immediate relief
Daily practice = permanent transformation
Common Questions
Everything you need to know before downloading
When Anxiety Strikes, Be Ready
The racing heart. The tight chest. The overwhelming stress.
Have Squair ready. One tap. Instant relief.
Free to download • No credit card required • iOS 15+ required