Breathing exercise
Pick a pattern and follow the circle: it expands as you breathe in and settles as you breathe out. The phase is named on screen and marked by a soft sound, so you can close your eyes and just breathe.
4-4-4-4. Equal sides. To gather yourself before something demanding.
Ready
4-4-4-4 · 11 cycles
Session length
Space starts and pauses, Esc resets.
Stop if you feel dizzy or tingling: that means the pace is too aggressive, so shorten the phases. If you are pregnant, have low blood pressure, epilepsy, asthma or a heart condition, ask a doctor first.
What this gives you
- Five ready patterns: box breathing, 4-7-8, coherent, triangle and a longer exhale
- A circle that follows the rhythm, with the phase named and counted out loud on screen
- Your own pattern: set every phase by hand, from two to twenty seconds
- Runs entirely in the browser, keeps the screen awake, works without an account
Questions
- What is box breathing?
- Four equal phases: breathe in for four counts, hold for four, breathe out for four, hold for four. The equal sides give it the name. It is used where a clear head matters under pressure, and a minute of it is usually enough to settle.
- Which pattern should I pick?
- Box breathing to gather yourself before something demanding. 4-7-8 to fall asleep or calm anxiety, since the long exhale slows the heart. Coherent breathing for a steady baseline. If holding your breath feels hard, start with the triangle or the longer exhale, which drop the holds.
- How long should I practise?
- One to five minutes is plenty, and daily beats long and rare. Longer sessions are not better: what matters is the regular pause, not the record.
- Is it safe?
- For most people, yes. Stop if you feel dizzy or tingling: that means the pace is too aggressive, so shorten the phases. If you are pregnant, have low blood pressure, epilepsy, asthma or a heart condition, ask a doctor first. This is a timer, not treatment.