Techniques from clinical sleep research and Stanford breathwork studies — free, no sign-up
Quiet tools for calm, focus, and rest
Stillsea is a free collection of quiet tools — guided breathing exercises, a focus timer, a meditation timer, and a nap timer — that run in your browser with no sign-up, no account, and nothing to install. They are built on techniques backed by research from Stanford, NASA, and clinical sleep studies.
Tell us how you feel and we recommend a technique, or explore the tools below by category.
Breathing
Guided breathing exercises that pace every phase for you.
Box Breathing Timer
The 4-4-4-4 technique used by Navy SEALs for calm and focus.
4-7-8 Breathing
A longer-exhale technique designed for deep relaxation and better sleep.
Coherence Breathing
Balanced 5-5 breathing for everyday calm and heart rate variability.
Physiological Sigh
The fastest one-breath reset, backed by Stanford research.
Energizing Breathing
A brisk 4-2-4 pattern to wake up fast and boost alertness.
Focus
Full-screen timers for study, deep work, and doing one thing at a time.
Meditation
Unhurried timers and soft bells for sitting practice.
Sleep
Quiet tools for winding down at the end of the day.
Exercises by Goal
How It Works
- 1
Pick a tool. Choose by mood — anxious, sleepless, unfocused — or browse the categories: breathing, focus, meditation, sleep.
- 2
Press Begin. Each tool fills the screen with a calm background, optional ambient sound, and a timer or guided visual that stays out of the way.
- 3
Feel the shift. Most people notice calmer breathing or sharper focus within a few minutes. A bell lets you know when you are done.
Frequently Asked Questions
Do breathing exercises really work? +
Yes. Slow, controlled breathing activates the parasympathetic nervous system — the body's "rest and digest" mode — which lowers heart rate, reduces cortisol, and eases the physical symptoms of stress. Research from Stanford, Harvard, and clinical studies consistently shows measurable effects within just a few minutes of practice.
Which tool should I start with? +
If you want to calm down quickly, box breathing (4-4-4-4) is the easiest to learn because every phase is the same length. For sleep, try the 4-7-8 technique or the nap timer. For deep work, the focus timer with Pomodoro presets keeps you on track. For a daily sitting practice, the meditation timer with a singing bowl does the job. You can also pick how you feel on the homepage and Stillsea recommends a technique.
How long do I need to practice? +
Most people feel calmer after just one to two minutes (about four rounds). For deeper relaxation or to build long-term resilience, aim for five to ten minutes daily. Consistency matters more than session length.
Is Stillsea free to use? +
Yes, completely free. All breathing exercises, timers, and quiet tools on Stillsea are available at no cost with no sign-up required. Open the page and begin.
Can I use these exercises if I have a medical condition? +
Breathing exercises are generally safe for most people. However, if you have a respiratory or cardiovascular condition, are pregnant, or experience dizziness during practice, stop and consult a healthcare professional. These exercises are not a substitute for medical advice or treatment.