Balanced · 4 in, 1 hold, 6 out, 1 rest
A quick, balanced pause
A spacious default rhythm for stepping out of hurry without trying to fix the whole day.
Try the balanced minute →Choose what feels natural
Four breathing exercises. One quiet minute.
There is no perfect count. Compare the rhythms below, choose the one that feels easiest today, and keep every breath gentle.
Even · 5 in, 5 out
A clean transition into focus
Equal inhales and exhales create a predictable rhythm before a task, meeting, or study block.
Try even breathing →Box · 4 in, 4 hold, 4 out, 4 rest
A structured four-part count
Four equal phases make the pattern easy to remember. Skip the holds if they do not feel comfortable.
Open the box timer →Long exhale · 4 in, 6 out
A softer end-of-day rhythm
A gentle inhale and unhurried release for winding down—without promising to make sleep happen.
Try the long exhale →How to choose
Ease beats precision.
01
Start with even
If you are unsure, a five-count in and five-count out is the simplest place to begin.
02
Skip uncomfortable holds
Box breathing is optional. Choose even or long-exhale breathing if pauses feel strained.
03
Return to normal anytime
The timer is a guide, not a test. Your comfortable natural breath always takes priority.