Measured breathing. Measurable relief.
Guided breathing, voice cues, and evidence-based resources built for neurodiversity.
Free to use and share across classrooms, clinics, and home practice.
NeuroBreath helps neurodivergent people and their supporters build calm, focus and stability through practical tools, guided breathing, training, and low-pressure progress tracking. Start with a 2–5 minute Quick Win today and earn rewards you can actually use.
Key features
- Voice-guided breathing cues with adjustable timings for neuro-inclusive learning
- Private progress tracking: session minutes, breath counts, and daily streaks stored locally on your device
- Auto-updating resources: printable guides, QR code cards, and shareable materials sync with your progress
- 🌱 Focus Training — Interactive plant-based focus exercises for sustained attention
Common concerns
Inhale Hold Exhale
Daily Support Planner (Instant)
Answer three questions and generate a calm, realistic plan for today—home, school, work, or care.
Earn badges and unlock coupons by completing Quick Wins across NeuroBreath. Progress toward "Steady Navigator" badge.
Clinical Backing & Credibility
Our tools are evidence-informed and designed with safety in mind. Educational information only — not medical advice.
Important
This is educational information only, not medical advice. If breathing feels uncomfortable, return to natural breathing. Always consult healthcare professionals for personalised guidance.
Dr Herbert Benson
Relaxation Response research
Dr Andrew Weil
4-7-8 breathing technique
NHS (UK)
First-line intervention for stress & anxiety
Mayo Clinic
Evidence-based recommendations
Performance Applications
Used in high-stress settings
Heart Rate Variability
Slow breathing optimises autonomic function
Stress Reduction & Cognitive Regulation
Reduces cortisol, anxiety and enhances focus and emotional control
Choose Your Path
Select a goal for tailored cues, pacing, and guides suited to your needs.
Pick your goal
Built for Neurodiversity
Designed with inclusive, accessible principles to support all learners
Why These Techniques Work
Everything here is educational guidance informed by clinical and occupational therapy sources. We translate the evidence so it feels friendly, neuro-affirming, and doable.
Steady the Autonomic Swing
Equal 4-4-4-4 or 5-5 patterns are used by Navy special operations teams, heart rate variability researchers, and the NHS to nudge the vagus nerve, lower heart rate variability peaks, and steady attention for ADHD minds.
Lengthened Exhales Calm the Limbic System
Dr Andrew Weil's 4-7-8 protocol and Harvard's relaxation response both show that extending the out-breath dampens the stress response, easing sleep onset and evening anxiety.
Regulation Is a Trainable Skill
Occupational therapy guidance recommends 60–180 second breathing punctuations to reduce sensory overload, anchor autistic routines, and prep ADHD minds for learning. You're not broken — these are skills you can practise.
Try it now: Guided breathing
Experience our visual breathing guide in action. Click "Start Preview" to see how the orb expands, holds, and contracts — giving you predictable, sensory-friendly timing cues that match your breath.
4-2-6 Pattern: Inhale 4s · Hold 2s · Exhale 6s
Want full sessions with audio guidance?
Evidence Highlights
Peer-reviewed research supporting breathing techniques
8-week diaphragmatic breathing RCT
−1.3 μg/dL cortisol
Office workers who completed 20 guided sessions reduced salivary cortisol by approximately 1.3 μg/dL, whilst controls showed no change.
Attention & accuracy
+6.7 target hits
The same study recorded a 6.7-point gain on the Number Cancellation Test after training, confirming measurable focus improvements for everyday staff.
Pause or stop any time
If breathing feels uncomfortable, return to natural breathing and speak to a clinician for personalised advice.
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Rewards & Milestones
Badges celebrate consistency, curiosity, and kindness to yourself. Nothing here is a competition.
Badges unlock gently and stay visible even if you take a break. You can reset them any time in the progress section.
Interactive Tools
Gamified tools keep things interesting without overwhelming your nervous system. Use them as gentle prompts, not prescriptions.
Breath Ladder
Climb from 3-3-3-3 to 5-5-5-5 over a few rounds. Each rung nudges lung capacity and confidence.
Try Breath LadderColour-Path Breathing
Follow the colour trail as it lights up each breathing phase. Visual cues help anchor attention.
Try Colour-Path BreathingMicro-Reset Roulette
Spin the wheel for a random 1-minute breathing reset. Perfect for decision fatigue.
Try Micro-Reset RouletteFocus Tiles
Context-based breathing suggestions for school, work, home, or social situations.
Try Focus TilesGentle Gamification
These tools add variety without pressure. No leaderboards, no competition — just different ways to explore your breathing practice at your own pace.
Safety & Support
Your wellbeing is our priority. Here's important information about safe practice and how to support this project.
⚠️Safety Guidelines
Educational Information Only
These techniques are educational resources, not medical advice. They cannot replace professional healthcare.
Listen to Your Body
If breathing exercises feel uncomfortable, cause dizziness, or increase anxiety, stop immediately and return to natural breathing.
Supportive Tool
For PTSD, panic disorders, or serious mental health conditions, use these tools alongside — never instead of — professional care.
When to Seek Professional Help
• Persistent breathing difficulties or chest pain
• Panic attacks or severe anxiety that interferes with daily life
• Symptoms of depression, PTSD, or other mental health conditions
• Any concerns about your physical or mental wellbeing
Emergency: Call 999 (UK) or your local emergency services
Share NeuroBreath
Help others discover free, neuro-inclusive breathing tools. Share responsibly with those who might benefit.
Support This Project
NeuroBreath is free and always will be. Your support helps us maintain and improve these resources.
All funds go towards hosting, development, and keeping this free for everyone.
For Organisations
Schools, therapy practices, and healthcare organisations can integrate these evidence-based tools into their existing programmes. All resources respect privacy and neurodiversity.
Why Organisations Choose NeuroBreath
Teacher Quick Pack
Classroom-ready breathing exercises with clear instructions and timing guides
School Implementation Guide
Step-by-step guidance for introducing breathing practices in educational settings
Printable Worksheets
Downloadable resources for offline use in classrooms and therapy sessions
Professional Resources
Evidence-based materials for therapists, counsellors, and healthcare providers
Implementation Support
Need help integrating breathing practices into your organisation? We're here to support you.
Training Materials
Comprehensive guides for staff training and programme implementation
Consultation
Guidance on adapting techniques for your specific population and setting
Custom Resources
Branded materials and organisation-specific implementation plans
Research Partnership Opportunities
Interested in evaluating the effectiveness of breathing interventions in your setting? We welcome collaboration with researchers and institutions.
Explore Research Partnerships