Breathing Exercise

About the breathing exercise

This is a guided breathing pacer. A soft circle grows while you breathe in, stays full while you hold, and gets smaller while you breathe out. The word in the middle tells you what to do, and the number counts down the seconds of that step. You do not need to count in your head — just follow the shape.

Pick a pattern — box breathing, 4-7-8, calm, equal or coherent breathing — or set your own counts. Choose how long you want to breathe (1 to 10 minutes, or no limit), and the session ends after the last full round, never in the middle of a breath. Many people use it to slow down for a few minutes: before sleep, before a test or a talk, or as a short break at work.

It runs in your browser. Nothing is sent anywhere, and your settings are saved on this device.

Features

• Six patterns — box (4-4-4-4), 4-7-8, calm (4 in, 6 out), equal (5-5), coherent (5.5-5.5) and custom
• A shape to follow — it grows as you breathe in and shrinks as you breathe out, with the step and the seconds in the middle
• Session timer — 1, 2, 3, 5 or 10 minutes, or no limit, with the rounds counted
• Soft sounds — a bell, a singing bowl or a rising and falling tone at each step, so you can close your eyes
• 8 styles — Ocean, Sunset, Forest, Night sky, Lotus flower, Square (made for box breathing), Aurora and Minimal
• Full screen that keeps the screen on, plus vibration on phones that support it
• Less motion — a filling bar and a big count instead of the moving shape; on by default if your device asks for reduced motion

The breathing patterns

• Box breathing has four equal steps, like the four sides of a square. Try the Square style: a dot travels up, across, down and back while you breathe.
• 4-7-8 breathing has a long hold and an even longer breath out. It is a popular routine at bedtime. If the 7-second hold feels too long, use Custom with shorter counts — for example 3, 5 and 6.
• Calm breathing makes the breath out longer than the breath in, with no holds. It is an easy place to start.
• Equal breathing is the same length in and out — simple to follow, also for kids.
• Coherent breathing (also called resonant breathing) is a slow, even rhythm of about 5 to 6 breaths a minute.

When people use it

• Before sleep — a few minutes of calm or 4-7-8 breathing in bed, with the Night sky style and the screen dimmed.
• Before a test, an interview or a talk — one or two minutes of box breathing to settle down and focus.
• A break at work — five minutes of coherent breathing between meetings. The Break Reminder can tell you when it is time.
• With kids — equal breathing with the Ocean or Lotus style: "make the flower open, now let it close".
• Before yoga or meditation — a few rounds to arrive and slow down.

Tips

• Sit or lie down comfortably. Let your shoulders drop and your belly move as you breathe.
• Breathe gently. The aim is a slow, easy rhythm — not the biggest breath you can take.
• Do not force the holds. If a hold feels uncomfortable, shorten it or choose a pattern without holds.
• Close your eyes and turn on a sound — the tone changes at every step, so you can follow without looking.
• Start short. One to three minutes is plenty at first. Make it a habit at the same time each day.
• Stop if you feel dizzy, light-headed or unwell, and breathe normally.

A note on safety

This tool is a relaxation and focus aid. It is not medical advice and not a treatment for any health condition. Breathe at a pace that feels comfortable. If you have a health condition, are pregnant, or are unsure whether breathing exercises are right for you, ask a doctor first.

How to use it

• Pick a pattern — or choose Custom and type your own seconds for each step
• Choose the session length — 1 to 10 minutes, or no limit
• Turn on a sound if you want to close your eyes
• Pick a style and press Fullscreen if you like
• Press Start — after "Get ready", breathe in as the shape grows and breathe out as it shrinks
• Pause any time with the button or the Space key; Reset to start over

Frequently asked questions

What is box breathing?

Box breathing is four equal steps: breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4. One round takes 16 seconds. The Square style shows it as a dot moving around the four sides of a box.

How does 4-7-8 breathing work?

Breathe in for 4 seconds, hold your breath for 7, then breathe out slowly for 8. One round takes 19 seconds. Many people do a few rounds at bedtime. If the hold feels too long, use Custom with shorter counts and keep the same idea: a long, slow breath out.

What is coherent breathing?

A slow, even rhythm with no holds: about 5.5 seconds in and 5.5 seconds out, which is about 5 to 6 breaths a minute. It is also called resonant breathing.

How long should a session be?

Start with 1 to 3 minutes. Many people like 5 minutes once they are used to it. Pick No time limit if you want to stop on your own — the round count and the time keep going until you press Reset.

Can I do it with my eyes closed?

Yes. Choose a sound — the soft bell, the singing bowl or the rising and falling tone. The sound is different for breathing in, holding and breathing out. On Android phones you can also turn on vibration.

Does it work on my phone?

Yes. It works in any modern browser. The screen stays on while it runs (where the browser allows it). Vibration works on most Android phones; iPhones do not allow websites to vibrate.

Is this medical advice?

No. It is a simple pacer to help you breathe slowly and evenly for relaxation and focus. It does not diagnose or treat anything. If you feel dizzy or unwell, stop and breathe normally, and talk to a doctor if you have health concerns.

Is it free? Is anything recorded?

It is free, with no sign-up. Nothing is recorded or sent anywhere. Only your settings (pattern, length, style, sound) are saved in this browser.

Related tools

• Break Reminder — a reminder to stand up, stretch and breathe
• White Noise — rain, waves or a fan in the background
• Sleep Calculator — when to go to bed and when to wake up
• Pomodoro Timer — focus blocks with short breaks
• Sand Clock — a calm hourglass timer to watch