FourCount

Trained,
not calmed.

The 4-count that operators, first responders, and athletes drill, trained five minutes a day and measured every week. No hardware. No library. One drill, one reset, three numbers, and the graph.

Claim a founding spot Answer 10 questions

What you measure

Three numbers, ninety seconds, every seven days.

CO2 tolerance

21s

How long you hold comfortably after a normal exhale. The number stress tolerance and breath-hold selection both load on.

Resting rate

11.0

Breaths per minute at rest. The main physiological outcome in the Stanford breathing trial.

Exhale control

14s

Longest comfortable exhale. Drives three of the four drills.

The program

Four weeks. One prescribed drill a day. Never a choice while you are redlined.

Week 1. Box 4-count, plus the 60-second Reset drill you keep one tap away.

Week 2. The autonomic base: resonance breathing at 5.5 breaths per minute.

Week 3. The box ladder. The count climbs to 5, then 6, only when you hold rhythm.

Week 4. The down-shift. Short inhale, long exhale, under load and at lights out.

Evidence

Every drill cites a controlled trial.

Tactical breathing lowered heart rate and cortisol in soldiers during a live simulated ambush (Bouchard et al. 2012, PLOS ONE).
Five minutes a day of cyclic sighing improved mood and lowered resting breathing rate more than mindfulness meditation over 28 days (Balban et al. 2023, Cell Reports Medicine).
Breathing near 6 breaths per minute raises heart-rate variability and lowers blood pressure in a single session (Steffen et al. 2017).
Tactical breathing before firing improved marksmanship accuracy in student officers (2024).
Slow-paced breathing improved physical sport performance, with large effects for interventions sustained over weeks (systematic review and meta-analysis, International Review of Sport and Exercise Psychology, 2022). Four weeks of slow breathing during recovery from weight training raised resting heart-rate variability in young baseball players.

FourCount is a training tool. Not a medical device. Not a treatment for any condition. Not affiliated with or endorsed by any agency, branch, or unit. Talk to a doctor before making medical decisions.

Founding offer

Lifetime access. First 100 only.

$29.99$59.99 / yr

One payment, every drill and every re-test, for life. iPhone first. You get the TestFlight build before the App Store does, and your name in the credits if you want it.

Spot reserved. You will get one email when the build is ready, with the payment link. Nothing else.

Trained,not calmed.

Three numbers, ninety seconds, every seven days.

Four weeks. One prescribed drill a day. Never a choice while you are redlined.

Every drill cites a controlled trial.

Lifetime access. First 100 only.

Tell me where your body gets away from you.

Trained,
not calmed.